Coach Chris
Sprint set
Warm up
1 x 600: 300 free/300 non-free
600
Drill
- 1x300 swim, every 3rd length nonfree
1x300 swim, every 3rd length kick
4x50 kick on cruise+20 sec
4x50 swim
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
1x100 easy swim, choice of strokes
(1100/1700)
Main Set
- 1x200 (50 fast/150 moderate) on cruise+45 sec
1x150 (50 fast/100 moderate) on cruise+45 sec
1x100 (50 fast/50 moderate) on cruise+45 sec
1x50 fast on cruise+45 sec
Choice of strokes
4x50 ascending
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
5x100 on cruise+45 sec
#1 all moderate
#2 25 fast/75 moderate
#3 50 fast/50 moderate
#4 75 fast/25 moderate
#5 all fast
Choice of strokes
4x50 ascending
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
(1400/3100)
Last set
- 12x25 with 15-20 sec rest
#1 swim fast
#2 easy
#3 underwater or hypoxic
Repeat this pattern 3 more times. Choice of strokes
1x300 swim, every 3rd length kick
Choice of strokes
(600/3700)