Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 6x50 on cruise+15 sec
1-3 free
4-6 choice of nonfree
4x100 (50 kick/50 choice of drills)
Choice of strokes
6x50 on cruise+15 sec
1-3 free, descend
4-6 pick one nonfree stroke and descend
(1000/1600)
Main Set
- 4x200 choice of nonfree or IM on cruise+35 sec
6x100 free on cruise+10 sec
--OR—
1x600 swim (no pulling gear), breathing 3/5 by 25s
8x50 choice of nonfree on cruise+20 sec
(1800/3400)
Last set
- 4x100 kick, choice of strokes, on cruise+45 sec
Descend 1-3, #4 easy
100 easy
(500/3900)