Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill set
- Two rounds of 3x100:
#1 50 swim max DPS/50 kick
#2 100 rhythm drill
#3 50 swim max DPS/50 kick
Do Round 1 freestyle, round 2 nonfree. For breaststroke rhythm drill, alternate dolphin kick and breaststroke kick every other stroke.
(600/1200m)
Main set
- 6x50 on cruise+15 sec, max DPS
Odds nonfree, evens free
4x150 nonfree on cruise+30 sec, descend 1-4
6x50 on cruise+15 sec
#1-2 nonfree, descend 1-2
#3 moderate free
#4-5 nonfree, descend 4-5
#6 moderate free
4x150 free on cruise+15 sec, descend 1-4
6x50 nonfree on cruise+15 sec, descend 1-3, 4-6
(2100/3300m)
Last set
- 4x100 kick with 20 sec rest between each. Descend 1-4.
(400/3700m)