Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
600m
Drill Set
- 8 x 100
1. 50 fly kick/ 50 fly drill
2. 50 fly swim/ 50 free swim
3. 50 back kick/ 50 back drill
4. 50 back swim/ 50 free swim
5. 50 breast kick/ 50 breast drill
6. 50 breast swim/ 50 free swim
7. 50 free kick/ 50 free drill
8. 50 free swim/ 50 free swim
800/1400m
Main
- 3 x 600 IM RI:60 seconds
1. 200IM (50 each stroke), 100IM, 100IM, 100IM, 100free
2. 300IM (75 each stroke), 100IM, 100IM, 100 free
3. 400IM (100 each stroke), 100IM, 100 free
these are continuoue swims
1800m
3 x [1 x 300, 1 x 100, 1 x 50]
300's swam 100IM/ 100 favorite stroke/ 100 free c+40
descend first 200m 1 -> 4
100's swam best average 1 -> 4 c+20
50's swam free or back recovery c+40
1350/4550m