BackBackNextNext
Wednesday July 30
Coach Chris
Warm up
  1. Swimmer's choice

    (600/600m)
  1. Drill
  1. 6x75
    Odds: 50 single arm drill/25 kick
    Evens: 50 rhythm drill/25 swim max DPS
    Focus on hip rotation
    4x50 on cruise+10 sec, descend 1-4

    (650/1250m)
Main
  1. 4x100
    Odds on cruise+5 sec, evens on cruise-5 sec

    1x800 on cruise+20 sec

    4x50
    Odds on cruise+5 sec, evens on cruise-5 sec

    1x400 on cruise+10 sec

    The purpose of this set is to begin the longer swims with an elevated heart rate. There is no break between the short swims and the longer ones--go right into them. If you need to use any pulling gear, make sure you've got it on before you get to the longer swims.

    (1800/3050m)
Last set
  1. 1x100 easy
    6x50 kick on cruise+15 sec, descend 1-3, 4-6
    1x100 easy

    (500/3550m)