Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
600m
Drill Set
- 12 x 50
1-3. 25 fist/ 25 catch
4-6. free swim, descend 1 -> 3
7-9. 25 rhythm/ 25 build
10-12. free swim, descend 1 -> 3
600/1200m
Main
- 16 x 100 c+5 pull focus
1-4 swam moderate, extra 30 seconds rest after #4
5-7 swam moderate, 8 swam fast, extra 30 seconds after #8
9-10 swam moderate, 11-12 swam fast, extra 30 seconds after #12
13 swam moderate, 14-16 swam fast, extra 60 after #16
1600
kick set:
12 x 50 RI:15
1-3 descend kick effort to fast
4 swam easy
5-7 descend kick effort to faster
8 swam easy
9-11 descend kick effort to best of sets
12 swam easy
600
16 x 100 c+5 leave the toys on the deck and match times from previous round
swam same as above
1600/3800m/5000m