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Sunday July 17
Aerobic recovery day. Chris coaching
Warm up
  1. Swimmer's Choice

    (600/600)
Drill Set
  1. 4x200
    #1 swim max DPS
    #2 25 nonfree/25 free
    #3 kick
    #4 pull
    (800/1400)
Main
  1. 8x25 butterfly on cruise+15 sec
    Odds: drill
    Evens: swim max DPS
    2x300 (100 free/100 nonfree/100 free) on cruise+30 sec
    The nonfree portion doesn't have to be fly, but it does have to be t he same thing on each 300. Descend that middle 100 1-2.

    8x25 backstroke on cruise+15 sec
    Odds: drill
    Evens: swim max DPS
    3x200 (50 free/100 nonfree/50 free) on cruise+30 sec
    The nonfree portion doesn't have to be back, but it does have to be the same thing on each 200. Descend that middle 100 1-3.

    8x25 breaststroke on cruise+20 sec
    Odds: drill
    Evens: swim max DPS
    4x100 nonfree on cruise+30 sec, descend 1-4
    These don't have to be breast, but they do have to be the same thing on all 4.
    (2200/3600)
Last set
  1. 1x800 swim or pull, uptempo on every 4th length
    (800/4400)