Coach Dale
Warm up
4 x 150
100 stroke swim/50 drill or kick choice
600y
Drill
- 4 x 75 IM order, 1 each stroke swam 50 kick/25 swim
4 x 74 free swam 25 fist/25 scull/25 swim
600/1200y
Main
- 3 x 100 free, moderate effort c+10
8 x 50 c+10
1) fly build 3) back build 5) breast build 7) free build
2) fly fast 4) back fast 6) breast fast 8) free fast
3 x 150 free, slightly faster than cruise pace c+20
8 x 75 c+20
swam same pattern as 8 x 50
1 x 300 free, push the tempo c+30
8 x 100
1) fly 3) back 5) breast 7) free
2) IM 4) IM 6) IM 8) IM
2700/3900y
Warm down
- 1 x 200 easy
200/4100y