Coach Dale
THRESHOLD SET
Warm up
4 X 150
100 STROKE/ 50 DRILL OR KICK CHOICE
600Y
Drill
- 3 X 200
1. 4 X 25 streamline kick/25 drill choice
2. 4 X 25 drill choice/ 25 swim
3. all swim - SWEET technique
8 x 50
odds: build to good effort
evens: steady pace at good effort
1000/1600y
Main Set
- 3 x (6 x 100, 1 x 300, 1 x 150 kick)
100's
R1: 1 -> 4 +5
5 -> 6 c
R2: 1 -> 3 +5
4 -> 5 c
6 -5
R3: 1 -> 2 +5
3 -> 4 c
5 -> 6 -5
300's: all rounds swam as moderate free on c+20, use to recover from 6 x 100
150's: all rounds swam as kick to best effort on RI: 30 seconds, lehgs should really start to feel fatigued at the end of the interval
during the main set, you should focus on swimming fast, followed by a brief interval of recovery, and finishing each round by punishing the legs and hips
early season basework has been established and now we focus on building muscular endurance for the quickly approaching racing season
3150/4750y
Recovery
- swim/kick: 12 x 50
1 -> 4 moderate kick
5 -> 6 moderate swim
rest 60 seconds
7 ->10 moderate swim
11 -> 12 moderate kick
600/5350y