Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 4x100
Odds: 50 kick/50 single arm drill
Evens: 50 rhythm drill/50 swim max DPS
4x50 swim Golf
(600/1200m)
Main Set
- 2x1000
#1 no pulling gear. Fins okay. Use a 6 beat kick on every 4th length.
Rest a minute or two.
#2 Fins, paddles and pulling gear okay. Beat time from #1.
(2000/3200m)
Last set
- 1x200 easy swim
1x300 kick, every 3rd length build.
(500/3700m)