Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 4x100 (50 kick/50 drill)
Odds free. Drill is Fingertip Drag Drill.
Evens nonfree. Choice of drills
4x75 swim, decreasing stroke counts on each 25
Choice of strokes
(700/1300m)
Main Set
- 1x200 nonfree on cruise+30 sec
1x100 free on cruise+5 sec
1x200 nonfree on cruise+30 sec
2x100 free on cruise+5 sec
1x200 nonfree on cruise+30 sec
3x100 free on cruise+5 sec
1x200 nonfree on cruise+30 sec
4x100 free on cruise+5 sec
1x200 nonfree on cruise+30 sec
Choice of strokes or IM on the nonfree 200s. Moderate with good technique on the free 100s.
(2000/3300m)
Last set
- 4 rounds of:
1x50 kick, build to fast
1x25 fast swim, choice of strokes
1x25 easy
15 sec between each item
200 easy swim
(600/3900m)