Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 12 x 50
1. 25 free kick/25 free drill
2. 25 free drill/25 free swim
3&4. same pattern with backstroke
5&6. same pattern with breast stroke
7&8. same pattern with fly
9. 25 fly/25 back
10. 25 back/25 breast
11. 25 breast/25 free
12 25 free/25 fly
9->12 focus is on stroke transitions into and out of the turns
600/1200y
Main
- 3 x 200 swam 100 IM/100 free c+20
descend 100 IM's 1->3, 100 free moderate, extra :30 after #3
3 x 150 100 IM/50 free c+20
descend 100 IM's 1->3, 100 free moderate, extra :30 after #3
3 x 100 IM c+20
good effort swims 1->3
1350/2550y
4 x [4 x 25, 2 x 125] 25's RI:10; 125's RI:20
R1. 25's are fly kick; 125's swam as 50 fly/25 back/25 breat/25 free, focus is very strong effort on fly kick and swim
R2. 25's are back kick; 125's swam as 25 fly/50 back/25 breat/25 free, focus is very strong effort on back kick and swim
R3. 25's are breast kick; 125's swam as 25 fly/25 back/50 breat/25 free, focus is very strong effort on breast kick and swim
R4. 25's are free kick; 125's swam as 25 fly/25 back/25 breast/50 free, focus is very strong effort on free kick and swim
1400/3950y
Kick/Swim
- 1 x 300 75 swim/25 kick/50 swim/50 kick/25 swim/75 kick
favorite nonfree stroke
300/4250y