Best Average Set. Chris and Laura coaching
Warm up
Swimmer's Choice
(600/600)
Drill Set
- 1x300 swim, every 3rd length nonfree
4x25 kick with 15 sec rest, descend 1-4
1x200 swim, even lengths nonfree
4x25 kick with 15 sec rest, build
1x100 swim, choice of strokes
4x25 swim with 15 sec rest, build, choice of strokes
(900/1500)
Main
- 6x50 on cruise+30 sec
Best average-fast, but hold the same pace throughout.
Choice of strokes, but do the same thing on all 6.
4x25 with 15 sec rest, ascend 1-4
Start at a fast pace, and ease off on each successive one until you do the last one easy
1x200 max DPS, every 3rd length nonfree
6x50 on cruise+45 sec
Best average-fast, but hold the same pace throughout.
Choice of strokes, but do the same thing on all 6.
4x25 with 15 sec rest, ascend 1-4
Start at a fast pace, and ease off on each successive one until you do the last one easy
1x200 max DPS, every 3rd length nonfree
6x50 on cruise+60 sec
Best average-fast, but hold the same pace throughout.
Choice of strokes, but do the same thing on all 6.
4x25 with 15 sec rest, ascend 1-4
Start at a fast pace, and ease off on each successive one until you do the last one easy
1x200 max DPS, every 3rd length nonfree
(1800/3300)
Last set
- 1x300, every 3rd length nonfree
1x200 (25 kick/25 swim)
1x100 easy
(600/3900)