Sprints and speed work. Chris and Griff coaching
Warm up
Swimmer's Choice
(600/600)
Drill Set
- 4x150
Odds: 75 swim max DPS/75 kick
Evens: 75 choice of drills/75 swim, decreasing stroke count on successive 25s
4x50 swim build on cruise+15 to 20 sec
Choice of strokes
(800/1400)
Main
- 5x200 on cruise+50 sec
#1 200 moderate
#2 50 fast/150 moderate
#3 50 moderate/50 fast/100 moderate
#4 100 moderate/50 fast/50 moderate
#5 150 moderate/50 fast
5x100 on cruise+40 sec
#1 100 moderate
#2 25 fast/75 moderate
#3 25 moderate/25 fast/50 moderate
#4 50 moderate/25 fast/25 moderate
#5 75 moderate/25 fast
5x50 on cruise+30 sec
#1 50 moderate
#2 12.5 fast/37.5 moderate
#3 12.5 moderate/12.5 fast/25 moderate
#4 25 moderate/12.5 fast/12.5 moderate
#5 37.5 moderate/12.5 fast
Choice of strokes on everything.
Our water is very hot these days, so the higher intensity levels can cause problems for some swimmers. This set provides some speed work, with the hidden benefits of building up to a fast pace, and sustaining a fast pace after the sprint portion of the swim has completed. If our water were cooler, we’d be pushing that much harder, or perhaps cutting back on the intervals. Adjust as you see fit.
(1750/3150)
Last set
- 100 easy
10x25
Odds fast, evens easy
The send off interval is when at least 2 people on the same interval agree that they’re ready to proceed with the next swim.
200 easy
(550/3700)