Coach Chris
Warm up
swimmer's choice
(600/600y)
Drill
- 4x50 swim on cruise+5 sec, descend 1-4
4x100
Odds: 50 kick/50 single arm drill
Evens: 50 kick/50 rhythm drill
Leading the stroke from the hips-my very favorite focus!
(600/1200)
Main
- 3x100
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
1x500 at the pace of last 100
Rest 1 minute
3x100
#1 on cruise+10 sec
#2 on cruise+5 sec
#3 on cruise
1x400 at pace of last 100
Rest 1 minute
3x100
#1 on cruise+5 sec
#2 on cruise
#3 on cruise-5 sec
1x300 at pace of last 100
Swim to the interval on the 100s. That way, you can descend to pace for the larger swim at the end of each group.
(2100/3300)
Last set
- 100 easy
4x75
Odds: 50 single arm drill/25 kick
Evens: 50 kick/25 Rhythm drill
(400/3700)