Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill set
- 3x100 (50 swim/50 single arm drill)
3x100 (50 swim/50 kick)
(600/1200)
Main Set
- Part 1:
3x100 on cruise+10 sec, descend 1-3
5x200 on cruise+40 sec, maintain best average pace
Swimmers may choose to do something other than freestyle, but all 5x200 should be the same thing. Target pace for freestyle is about 80% effort on this interval, and 70-75% for the nonfree on this same interval
50 easy
Part 2:
6x50 tear downs on cruise+20 sec
This is a recovery set. All 50s are choice of strokes. Begin each 50 with a strong push off and a few fast strokes, easing back to a moderate pace by the turn. Again, a good streamline off the wall, and ease the pace from moderate to easy by the finish
1x100 choice, broken at the 25s for 10 seconds
This is a sprint set to see if you can hold pace for 4 very fast 25s
50 easy
Part 3:
5x100 kick on cruise+45 sec
#1 build from moderate to a strong pace
#2, 3, 4 hold best average strong pace
#5 ascend from strong pace to easy
(2300/3500)
Last set
- 200 easy choice
(200/3700)