Coach Dale
MAXIMUM METERS
Warm up
4 x 150
100 swim/ 50 kick or drill choice
600y
Pre-main
- 4 x 25 fly DPS
4 x 50 25 fly/ 25 free
4 x 25 back DPS
4 x 50 25 back/25 free
4 x 25 breast DPS
4 x 50 25 breast/25 free
900/1500y
Main Set
- 4 x 150 c+25
swam 3 x ( 25 stroke IM order/ 25 free) descend stroke leg 1 -> 3
4 x 150 +10, c, +5, c
swam all free
4 x 200 c+35
swam 100 stroke IM order/ 100 free, build the stroke leg to fast pace
4 x 200 +10, c, +5, c
swam all free
2800/4300y
Play
- 6 x 100 pulling
odds: breath every third stroke
evens: backstroke
600/4900y