Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill set
- 2x300
Every 3rd length (lengths 3, 6 and 9) kick
Every 4th length (lengths 4 and 8)
Every 12th length swim build
(600/1200m)
Main set
- 1x800 even pace
1x200
6 beat kick on odd lengths, swim max DPS on even lengths
Reference--Katie Hoff used a 6 beat kick in winning the 400 m Free at the Olympic Trials, and a 6 beat kick on the second half of her winning 800 m Free. Peter Vanderkaay won the 1500 using a 6 beat kick the whole way. This portion of the set is designed to draw attention to the lower half of the body during the swim.
1x800 negative split.
Try picking up pace on the second half by engaging the legs.
(2000/3200m)
Last set
- 1x200 (25 rhythm drill/15 swim max DPS)
1x200 kick
(400/3600m)