Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 2 x 300 kick/drill/swim
1) 25 kick/25 rythm/25 swim/25 kick/25 rythm/50 swim/25 kick/25 rythm/75 swim
2) 25 fist/ 25 scull/25 swim/25 fist/25 scull/50 swim/25 fist/25 scull/75 swim
600/1200y
Main
- 4 x 50 c+10
1&2 fast
3 moderate
4 moderate
3 x 300 c+15
1 all moderate
2 build by 75's
3 all fast
4 x 50 c+10
1 moderate
2&3 fast
4 moderate
3 x 300 c+15
1 build by 75's
2 negative split
3 all fast
4 x 50 c+10
1 moderate
2 moderate
3&4 fast
2400/3600y
Warm down
- 5 x 50
1->4 descend stroke count by one for each interval
5 all easy
250/3850y