Coach Chris
Max Meters
Warm up
Swimmer's choice
600
Drill
- 4x100
Odds: 50 swim/50 single arm drill
Evens: 50 swim/50 kick
(400/1000)
Main Set
- 1x400 on cruise+20 sec, moderate pace
4x100 on cruise
1x400 on cruise+20 sec, moderate pace
2x200 on cruise
1x400 on crusie+20 sec, moderate pace
1x400 on cruise
(2400/3400)
Last set
- 4x50 on cruise+10 sec, ascend 1-4
4x40, alternating regular backstroke and two arm backstroke
1x100 easy
(500/3900)