Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 4x50 free on cruise+10 sec, descend 1-4
4x100 (25 kick/50 drill of choice/25 swim), choice of strokes
4x50 swim build on cruise+15 sec, choice of strokes
(800/1400)
Main Set
- 3x200
Odds: nonfree on cruise+30 sec
Evens: free on cruise+15 sec
4x150
Odds: nonfree on cruise+25 sec
Evens: free on cruise+15 sec
5x100
Odds: nonfree on cruise+20 sec
Evens: free on cruise+15 sec
6x50
Odds: nonfree on cruise+15 sec
Evens: free on cruise+15 sec
Today is an aerobic stroke and IM day. All swims are moderate effort with good technique. Odd numbered swims are choice of nonfree stroke or IM.
(2000/3400)
Last set
- 5x100 kick (25 easy/25 medium/25 fast/25 easy) on cruise+45 sec
The fast 25 is dolphin kick
1x200 pull
(800/4100)