BackBackNextNext
Monday July 11
Sprints. Misa, Chris and Jody coaching
Warm up
  1. Swimmer's choice

    600
Drill
  1. 1x100 swim max DPS 4x25 swim build 1x100 swim max DPS 4x25 kick 1x100 swim max DPS 4x25 swim (12.5 fast/12.5 easy) Choice of strokes on everything (600/1200)
Main Set
  1. 4x100
    Odds: Fast on cruise+15 sec
    Evens: active recovery swim on cruise+30 sec

    4x75
    Odds: Faster on cruise+15 sec
    Evens: active recovery swimming on cruise+30 sec

    4x50
    Odds: Fasterer on cruise+15 sec
    Evens: active recovery swimming on cruise+30 sec

    12x25
    Odds: Fastest on cruise+15 sec
    Evens: active recovery swimming on cruise+30 sec

    Choice of strokes on everything

    (1200/2400)
Last set
  1. 4x75 (25 uptempo/25 moderate/25 easy)
    Choice of strokes
    4x50 kick, moderate pace, on cruise+30 sec
    1x100 easy swim
    (600/3000)