Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 1x400 swim, every 3rd length nonfree
1x300 swim, every 3rd length kick
1x200 swim, even length nonfree kick
1x100 swim, building the swim by 25s
(1000/1600)
Main Set
- Today's set is aimed at developing some speed. Choice of strokes or kick on everything
1x100 moderate
1x50 fast on cruise+30 sec
1x100 moderate
2x50 fast on cruise+40 sec
1x100 moderate
3x50 fast on cruise+50 sec
1x100 moderate
4x50 fast on cruise+60 sec
1x100 moderate
(1000/2600)
Last set
- 1x300 swim, every 3rd length kick
12x25, starting from a floating start in the middle of the pool. Choice of strokes.
Odds: fast into and out of the wall with a good tight streamline. Swim one at a time, so that swimmers have the opportunity to go straight into and straight out of the turns.
Evens: easy
1x300 warm down
(1200/3800)