Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 8 x 75
odds: swam 25 4 count kick/ 50 breathing every third
evens: swam 25 almost catch up/ 50 distance per stroke
600/1200y
Main
- 4 x 150 RI: 15
swam 100 free, descend 1->4/ 50 kick good effort
1 x 600 RI:45
stead effort slightly below cruise pace, get total time and 100 pace
4 x 100 RI:15
swam 75 free, descend 1->4/ 25 kick good effort
1 x 400 RI:45
swam 2-4 seconds faster than 100 pace during 600 interval
2200/3400y
Warm down
- 4 x 50
swam 25 free moderate/ 25 kick moderate
1 x 200
recovery swim
400/3800y