Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 4x100 (25 swim/25 kick/25 drill/25 swim)
One each stroke in reverse IM order
4x50 (25 drill/25 build)
One each stroke in IM order
(600m/1200m)
Main Set
- 6x50 on cruise+30 sec
Rest 30 sec
1x100 good effort with great walls
The object of this set is to work on streamlining off the walls and using a good dolphin kick. This set will be done once for each stroke, but do your sets in Medley Relay order, so that the Freestyle is last.
On Back, Fly and Free, take at least 4 good streamlined dolphin kicks off each wall, and hit your breakout stroke hard. On Breast, you can either take an extra streamline kick off the walls, or you can do a flip turn with a full pulldown and kickout after it.
Keep the extra long intervals, as this set will really work your abs and lungs.
8x100 pull with paddles, working on high elbow catch. Cruise+10 sec
(2400/3600m)
Dessert
- 400 Choice of warm down
(400/1000m)