Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 4x150
#1 75 swim/50 kick/25 drill
#2 25 swim/75 kick/50 drill
#3 50 swim/25 kick/75 drill
#4 all swim
All odd lengths freestyle and even lengths nonfree.
(600/1200)
Main
- 1x300 free, every 3rd length kick
4x50 nonfree on cruise+20 sec, descend 1-4
1x300 free, every 3rd length drill
4x100 nonfree on cruise+30 sec, descend 1-4
1x300 free, every 3rd length nonfree
4x150 nonfree on cruise+40 sec, descend 1-4
(2100/3300m)
Last set
- 1x500 kick, every 3rd length swim easy
(500/3800m)