Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill set
- 8x75
Odds: 50 swim max DPS/25 kick
Evens: 50 drill/25 kick. Choice of Drills
Do 1-4 freestyle and 5-6 choice of nonfree
(600m/1200m)
Main set
- 2x50 free, max DPS on cruise+10 sec
2x100 nonfree on cruise+20 sec
4x50 free, max DPS on cruise+10 sec
2x150 nonfree on cruise+30 sec
6x50 free, max DPS on cruise+10 sec
2x200 nonfree on cruise+40 sec
1x50 swim, choice of strokes, on cruise+15 sec
1x100 kick, choice of strokes on cruise+40 sec
2x50 swim, choice of strokes, on cruise+15 sec
1x150 kick, choice of strokes on cruise+60 sec
3x50 swim, choice of strokes on cruise+15 sec
1x200 kick, choice of strokes on cruise+1:20
(2250/3450m)
Last set
- 1x500 pull, every 3rd length nonfree
(500/3950m)