Coach Chris
Warm up
Swimmer's choice
(600/600)
Main Set
- 3x50 single arm drill, emphasizing hip rotation and front end catch
1x800 swim, steady pace with no pulling gear or fins
3x50 rhythm drill, emphasizing hip rotation and front end catch
1x800 pull, steady pace
3x50 gallop drill, emphasizing hip rotation, balance and front end catch
1x800 with any gear of choice, best effort of set.
3x50 easy swim with perfect technique.
(3000/3600m)
Last set
- 1x200 kick
(200/3800m)