Coach Chris
Threshold Freestyle
Warm up
1 x 600: 300 free/300 non-free
600
Drill
- 1x100 swim
1x200 (50 kick/50 single arm drill)
1x100 swim
1x200 (50 kick/50 single arm drill)
1x100 swim
(700/1300)
Main Set
- 1x200 on cruise+10 sec
1x25 on cruise-5 sec
1x175 on cruise+10 sec
1x50 on cruise-5 sec
1x150 on cruise+10 sec
1x75 on cruise-5 sec
1x125 on cruise+10 sec
1x100 on cruise-5 sec
1x100 on cruise+10 sec
1x125 on cruise-5 sec
1x75 on cruise+10 sec
1x150 on cruise-5 sec
1x50 on cruise+10 sec
1x175 on cruise-5 sec
1x25 on cruise+10 sec
1x200 on cruise-5 sec
(1800/3100)
Last set
- 4x50 on cruise+10 sec
Ascend 1-4
4x50 kick on cruise+20 sec
Ascend 1-4
1x100 easy
(500/3600)