Coach Chris
Aerobic free and stroke
Warm up
Swimmer's choice
600
Drill
- 8x75 (25 swim/25 kick/25 swim)
#1-4 free#5-8 choice nonfree
(600/1200)
Main Set
- 1x600 free on cruise+30 sec
4x100 nonfree on cruise+30 sec, descend 1-4
1x400 free on cruise+20 sec
4x50 nonfree on cruise+20 sec, descend 1-4
1x200 free on cruise+10 sec
4x25 nonfree on cruise+10 sec, descend 1-4
Freestyle is moderate, and the descends are from a moderate pace to an uptempo pace. Today is not about killing yourself. Today is for some nice stretched out cardio work, and some mild build up swimming.
(1900/3100)
Last set
- 6x75 (25 kick/25 swim/25 kick)
Choice of strokes
(450/3550)