Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 4x50 swim on cruise+10 sec, descend 1-4
4x100 (25 kick/50 drill/25 swim)
Odds: drill is single arm drill
Evens: drill is rhythm drill
4x50 swim on cruise+10 sec, descend 1-4
Faster than first set of 50s
(800/1400)
Main Set
- Yep-it's threshold day today.
3x400
#1 on cruise+10 sec
#2 on cruise
#3 on cruise-10 sec
Take a break and regroup your lane.
3x200
#1 on cruise+5 sec
#2 on cruise
#3 on cruise-5 sec
Note: swimmers may use fins and/or pulling gear on EITHER the 200s or 400s, BUT NOT ON BOTH. One of these sets (swimmers' choice which one) is just plain swimming.
(1800/3200)
Last set
- 100 easy
4x50 ascending
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Swim to the interval.