Coach Dale
Warm up
4 x 150
100 swim/50 drill or kick
[600]
Drill
- 6 x 100
odds: 50 combo drill/ 50 swim DPS
evens: 50 kick/ 50 swim DPS
6 x 50
odds: combo drill
evens: descend 1->3
900/1500y
Main
- 4 x 100 c+15
descend 1->4
1 x 200 c+20
middle 100 fast paced
3 x 100 c+15
descend 1->3
1 x 300 c+30
middle 150 fast paced
2 x 100 c+15
descend 1->2
1 x 400 c+40
middle 200 fast paced
1 x 100 c+15
build to fast
1 x 500 c+50
middle 250 fast paced
2400/3900y
Dessert
- 3 x (2 x 75)
1,2) 50 moderate free/ 25 fast fly
3,4) 50 moderate free/ 25 fast backstroke
5,6) 50 moderate free/ 25 fast breast
450/4350y