Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill set
- 4x100 (50 Rhythm drill/50 swim)
4x50 kick
4x25 swim build
(700/1300)
Main Set
- 4x500
#1 on cruise+20 sec
#2 on cruise+10 sec
#3 on cruise
#4 on cruise-10 sec
This set is what I call a "backwards descend" set. Rather than giving the set of 4x500 on the same interval and having the swimmers descend them 1-4, the way to do this set is to maintain the same pace on all 4 of the 500s while the interval decreases.
(2000/3300)
Last set
- 100 easy
4x50 kick, descend 1-3, last one easy
(300/3600)