Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 4x100
Odds: 50 swim/50 drill of choice
Evens: 50 swim/50 kick
9x50 on cruise+15 sec
#1-3 swim max DPS
#4-6 descend 4-6
#7-9 build
1x50 easy
Choice of strokes
(900/1500)
Main Set
- 5 rounds of:
1x100 on cruise+30 sec
1x75 on 100 cruise+20 sec
1x50 on 100 cruise+20 sec
1x25 on 100 cruise
1x50 easy
The 100s are at an uptempo pace. The 75s are at a faster pace. The 50s are just plain fast. The 25s are all out sprints. Swimmers can go right into the 50 easy upon completion of the 25, or they can wait the full interval if a lactic tolerance set is desired. Choice of strokes on everything.
(1500/3000)
Last set
- 4x75 (50 swim/25 kick) with 20 sec rest between each
Ascend 1-4, beginning at the level of effort for your 100s above.
200 easy
(500/3500)