Coach Chris
Warm up
Swimmer's choice
(600/600)
- Drill
- 4x150 (50 swim/50 kick/50 drill)
Odds free, evens nonfree. Suggested single arm drill for Fly, Back and Free. Suggest Breast, alternating fly kick and breast kick.
(600/1200m)
Main Set
- 1x300 free, max DPS on cruise+15 sec
4x75 nonfree with 15 sec rest between each:
#1 all kick
#2 50 kick/25 drill
#3 25 kick/50 drill
#4 all drill
1x300 free, max DPS on cruise+10 sec
4x75 nonfree with 15 sec rest between each: #1 all drill #2 50 drill/25 swim #3 25 drill/50 swim #4 all swim
1x300 free, max DPS on cruise+5 sec
6x100 best nonfree stroke on cruise+20 sec Descend 1-3, 4-6
(2100/3300m)
Last set
- 4 rounds of 3x25 with 15 sec rest.
In each round:
#1 easy
#2 build to fast
#3 fast
Odd rounds free, even rounds nonfree.
(600/3900m)