Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill set
- 4x100 (25 kick/50 drill/25 swim max DPS)
Odds free, evens nonfree. Choice of drills.
3x50 swim Golf--freestyle
4 good streamlined dolphin kicks off of each wall
3x50 swim Golf--nonfree
Do the same stroke on all 3.
4 good streamlined dolphin kicks off of each wall for fly and back.
Full pull downs and a flip turn for breast.
(700/1300m)
Main set
- 6x150
#1-2 freestyle on cruise+15 sec, moderate
#3 nonfree on cruise+25 sec, pushing the pace
#4-5 freestyle on cruise+15 sec, moderate
#6 nonfree on crusie+15 sec, pushing the pace
6x100
Odds are free on cruise+10 sec
Evens are nonfree on cruise+20 sec, descend 2-4-6
6x50 nonfree on cruise+15 sec
Descend 1-3, 4-6
(1800/3100m)
Last set
- 6 rounds of:
1x50 kick, build to fast
1x25 swim FAST
1x25 easy
15 seconds between everything.
Choice of strokes
(600/3700m)