Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 4x50 free on cruise+10 sec, descend 1-4
4x100 (50 kick/50 rhythm drill)
4x50 free on cruise+10, descend 1-4, faster than first round
(800/1400)
Main Set
- 1x800 free. Get time
1x400 free. Goal time is half of your 800 time
1x200 free. Goal time is half of your 400 time
1x100 free. Goal time is half of your 200 time
This set is an exercise in pacing. The idea is to maintain the same pace throughout. Take 30-60 sec rest between swims to regroup your lanes.
(1500/2900)
Last set
- 1x500 swim or pull, breathing 3/5/3/7 by 25
(500/3400)