Coach Dale
Warm up
4 x 150
100 stroke/50 kick or drill choice
(600/600m)
Drill
- 9 x 50
1-3) gallop drill
4-6) 3 stroke rythm
7-9) breathing every 5th stroke
(450/1050m)
Main Set
- 2 x 125, c+20
1> moderate tempo
2. fast tempo
2 x 500, c+30
1. build bt 125's
2. up tempo
2 x 125, c+20
1. moderate tempo
2. fast tempo
2 x 500, c+30
1. negative split
2. fastest 500 of set!
(2500/3550m)
Dessert
- 3 x 200 pulling
1. breath right side only
2. breath left side only
3. breath bilaterally
(600/4150m)