Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 8 x 75
odds: 25 long axis drill/25 free/25 back
evens: 25 free/25 gallop/25 breath every 3rd stroke
600/1200y
Main
- 5 x 400 RI:30, goal is to find your race pace for the postals
1. 200 swim/rest:20/200 swim
2. straight swim-hold up tempo pace
3. 200 swim/rest:15/100 swim/rest:15/100 swim
4. straight swim-hold up tempo pace
5. 100 swim/rest:10/100 swim/rest:10/100 swim/rest:10/100 swim
ALL 200 intervals swam up tempo, ALL 100 intervals swam fast!
2000/3200y
Swim/Kick
- 5 x 100
25 moderate swim/:15 second vertical kick(vk)/50 fast swim/ :15 vk/ 25 moderate swim
try to increase kick effort 1->5 while maintaining 50 fast pace 1->5
500/3700y