Coaches Chris and Jody
Warm up
Swimmer's choice
(600/600)
Drill
- 10x50
#1-4: swim max DPS on cruise+10 sec
#5-7: kick on cruise+20 sec
#8-9: swim nonfree on cruise+15 sec
#10: swim free, breathing every 5th stroke
(500/1100)
Main
- 1x500 on cruise+15 sec
3x100 on cruise+10 sec, breathing every 3rd on the odd 25s and every 5th stroke on the even 25s
1x500 on cruise+15 sec
3x50 on cruise+10 sec
#1 breathing every 3rd stroke
#2 breathing every 5th stroke
#3 breathing every 7th stroke
1x500 on cruise+15 sec
No breaks during the set. Stay on your interval throughout. The goal is to maintain your pace on the 500s. Extra credit if you can descend your times on them.
(1950/3050)
Last set
- 50 easy
6x50 on cruise+10 sec
#1 6 breaths
#2 5 breaths
#3 4 breaths
#4 3 breaths
#5 2 breaths
#6 1 breath
Keep in mind that the breathing pattern suggested in this set is just that-a suggestion. If you need a breath, take one. No passing out allowed.
100 easy
(450/3500)