Coach Chris
Max Meters
Warm up
1 x 600: 300 free/300 non-free
600
Drill
- 5x100
#1 swim max DPS
#2 50 kick/50 swim< /o:p>
#3 50 drill/50 swim
#4 50 kick/50 swim
#5 50 drill/50 swim
(500/1100)
Main Set
- 4x300< o:p>
4x200 choice
#1 on cruise+30 sec
#2 on cruise+20 sec
#3 on cruise+10 sec
#4 on cruise
If you can hold nonfree on any of these intervals, knock yourself out. Otherwise, maintain the same pace free 1-4
(2400/3500)
Last set
- 200 cool down
(200/3700)