Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 4x50 Freestyle, Golf
4x100 (50 kick/50 choice of drills)
One each stroke
4x50 nonfree Golf
(800/1400m)
Main Set
- 1x400 Free, maximum DPS on cruise+15 sec
8x50 nonfree on cruise+15 sec
Either Descend 1-4, 5-8, or
Two each stroke in IM order, descending each pair
1x400 Free, maximum DPS on cruise+15 sec 4x100 IM on cruise+30 sec #1 Fast on the Fly #2 Fast on the Back #3 Fast on the Breast #4 Fast on the Free
1x400 Free, maximum DPS on cruise+15 sec 2x200 stroke or IM on cruise+30 sec, descend 1-2
(2400/3800m)
Last set
- 1x300 easy swim/kick/drill
(300/4100m)