Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 8 x 100
odds: 25 streamline kicking/ 50 drill choice/ 25 swim
evens: free swim descend 1->4
800/1400y
Main
- 3 x (6 x 100) moderate c+15, faster c+10, fast c+5
R1: 1, 2, 3 moderate; 4, 5 faster; 6 fast
R2: 1, 2 moderate; 3, 4 faster; 5, 6 fast
R3: 1 moderate; 2, 3 faster; 4, 5, 6 fast
1800/3200y
5 x 50 c; 1 x 250 c+20
4 x 50 c+5; 1 x 250 c+20
3 x 50 c+10; 1 x 250 c+20
2 x 50 c+15; 1 x 250 c+20
1 x 50 c+20, 1 x 250 c+20
ascend each group of 50's
descend 250's to best effort 1->5
1750/4950y
Kick/Swim
- 6 x 125 RI: 30
swam 75 kick - boards OK/ 50 swim moderate effort
odds: stroke-breast, back, fly
evens: free
750/5700y