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Wednesday March 3
Coach Chris
Warm up
  1. Swimmer's choice

    (600/600y)
Drill set
  1. 4x100 (50 Rhythm drill/50 swim)
    4x50 kick
    4x25 swim build

    (700/1300)
Main Set
  1. 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
  1. 100 easy
    4x50 kick, descend 1-3, last one easy

    (300/3600)