Coach Dale
Warm up
4 x 150
100 stroke/ 50 kick or drill choice
600m
Drill
- 1 x 300 IM swam 50stroke/25 kick each stroke
8 x 50 swam 25 free/ 25 stroke drill, 2 each stroke
700/1300m
Main Set
- BREAST STROKERS DELIGHT!
4 x 50 25 fly/25 back +15
3 x 50 excellent technique free +10
4 x 75 25 fly/25 back/25 breast ALL OUT EFFORTS +30, rest extra 30 secondsafter 4th interval
3 x 50 excellent technique free +10
4 X 50 25 back/25 breast +15
3 x 50 excellent technique free +10
4 x 75 25back/25 breast/25 free ALL OUT EFFORTS +30, rest extra 30 seconds after 4th interval
3 x 50 excellent technique free +10
4 x 50 25 breast/25 free +15
3 x 50 excellent technique free +10
4 x 75 25 breast/25 free/25 fly ALL OUT EFFORTS +30, rest extra 30 seconds after 4th interval
2400/3700m
Last set
- kicking
8 x 25 2 each stroke, no boards or fins
1 x 200 free or favorite stroke, finish the day focusing on your body position
400/4100m