Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 6x100 (25 kick/50 drill/25 swim max DPS)
Odds free, evens nonfree
(600/1200m)
Main
- 1x400 free on cruise+10 sec, even pace
1x100 nonfree on cruise+20 sec
1x300 free on cruise+10 sec, even pace
2x100 nonfree on cruise+25 sec, descend 1-2
1x200 free on cruise+10 sec, even pace
3x100 nonfree on cruise+30 sec, descend 1-3
1x100 free on crusie+10 sec
4x100 nonfree on cruise+35 sec, descend 1-4
Maintain same nonfree stroke during individual groups of 100s
(2000/3200m)
Last set
- 8x75 (25 easy/25 build/25 fast) with 20 sec rest between each
Odds swim, choice of stroke, evens kick
(600/3800m)