Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill set
- 4x75 (50 drill/25 swim max DPS), 1 each stroke in reverse IM order
4x50 kick, 1 each stroke in reverse IM order
4x25 swim build, 1 each stroke in reverse IM order
(600/1200)
Main Set
- 1x300 free on cruise+15 sec
4x100 nonfree on cruise+30 sec, descend 1-4
2x150 free on cruise+15 sec
4x100 nonfree on cruise+25 sec, descend 1-4
3x100 free on cruise+15 sec
4x100 nonfree on cruise+20 sec, descend 1-4
4x75 free on cruise+15 sec
All freestyle segments are moderate. Maintain the same stroke or IM within each nonfree segment. At least 1 group of 4x100 nonfree must be something different than the other 2 groups.
(2400/3600)
Last set
- 1x400 IM kick
(400/4000)