Coach Chris
Warm up
Swimmer's choice
(600)
Drill
- 100 swim max DPS
100 IM swim max DPS
4x50 drill, 1 each stroke in IM order
100 IM kick
(500/1100)
Main
- 3x200 free on cruise+10 sec
4x100 IM on cruise+25 sec
5x50 nonfree on cruise+20 sec
6x50 kick on cruise+25 sec
3x200 IM on cruise+30 sec
4x100 nonfree on cruise+25 sec
5x50 free on cruise+10 sec
6x50 kick on cruise+25 sec
(3100/4200)
k/s
- 1x200 pull
(200/4300)