Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 4x50 swim max DPS
4x75 (25 kick/50 single arm drill)
4x100 (50 kick build/50 swim max DPS)
10 sec rest between everything. Odds ones free, even ones nonfree.
(900/1500)
Main Set
- 8x25 free on cruise+10 sec, descend 1-4, 5-8
1x100 nonfree on cruise+30 sec
4x50 free on cruise+10 sec, descend 1-4
2x100 nonfree
#1 on cruise+30 sec
#2 on cruise+25 sec
2x100 free on cruise+10 sec, descend 1-2
3x100 nonfree
#1 on cruise+30 sec
#2 on cruise+25 sec
#3 on cruise+20 sec
1x200 free on cruise+10 sec
4x100 nonfree
#1 on cruise+30 sec
#2 on cruise+25 sec
#3 on cruise+20 sec
#4 on cruise+15 sec
(1800/3300m)
Last Set
- 1x100 easy
4x100 (25 kick/50 drill/25 swim max DPS)
Choice of strokes and drills
(500/3800m)