Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 7x100
#1 100 freestyle drill
#2 50 freestyle drill/50 nonfree drill
#3 100 nonfree drill
#4 100 kick, choice of strokes
#5 100 freestyle swim
#6 50 freestyle/50 nonfree swim
#7 100 nonfree swim
Choice of drills and nonfree strokes today.
(700/1300m)
Main Set
- 40x50 as follows:
#1-5 nonfree kick on cruise+20 sec
#6-10 freestyle swim on cruise+5 sec, descend 1-5
#11-15 nonfreestyle drill on cruise+15 sec. Pick a stroke and stay there. Choice of drills for that stroke, though.
#16-20 nonfreestyle swim on cruise+15 sec. Same stroke as above. Max DPS. Hold same pace on all 5.
#21-25 nonfree kick on cruise+20 sec
#26-30 freestyle swim on cruise+5 sec, descend 1-5
#31-35 nonfreestyle drill on cruise+15 sec. Pick a stroke and stay there. Choice of drills for that stroke, though.
#36-40 nonfreestyle swim on cruise+10 sec. Same stroke as above. Descend 1-5
Rotate lane leaders every 5 without taking a break. The previous leader goes to the end of the line. The second swimmer in the line needs to know what's coming next.
(2000/3300m)
Last set
- 1x400 pull, breathing to both sides
(400/3700m)