Coach Dale
Warm up
4 x 150
100 free/ 50 drill or kick choice
600y
Drill set
- 4 x 125 50 drill choice/ 25 scull/ 50 distance per stroke - complete comfort!
4 x 75 25 drill choice/ 25 scull/ 25 distance per stroke - complete comforrt!
4 x 25 distance per stroke - even more comfortable!
900/1400y
Main Set
- This set is swam two times through, take a 1 to 2 minute break between rounds. Purpose of set is to learn to swim comfortable and clean in the water at threshold paces. It is key to stay on interval throughout each round. There are active recovery intervals within each group. Completing this set in early March means you're winter dedication to swimming has really paid off!
3 x 100 +10, c, -5
3 x 200 +20, c, -10
4 x 150 +20, c, -5, -5
4 x 50 +10, c, -5, -5
remember to take you're break before repeating
3400/ 4800y
Dessert (you have earned it!)
- 13 x 50 no clock interval
1 -> 3 swim
4 -> 5 kick
6 -> 8 swim
9 -> 10 kick
11 -> 13 swim
650/5450y
GO EAT!