Coach Chris
Warm up
Swimmer's choice
(600/600y)
Drill set
- 6x100
#1 swim max DPS, decreasing stroke count by 25s
#2 50 rhythm drill/50 kick
#3 50 single arm drill/50 kick
#4-6 repeat #1-3
Do rhythm drill and single arm drill with your off arm parked at your side. Drive your stroke from your hips, and then you can add or subtract arms from the stroke at any time. And get your legs warmed up. You'll need them during the main set.
(600/1200)
Main Set
- 3x700 broken
#1 300 moderate-rest 15 sec-100 uptempo-rest 15 sec-300 moderate
Rest 1 minute
#2 300 moderate-rest 15 sec-50 faster-rest 15 sec-50 faster-rest 15 sec-300 moderate
Rest 1 minute
#3 300 moderate-rest 15 sec-25 sprint-rest 15 sec-25 sprint-rest 15 sec-25 sprint-rest 15 sec-25 sprint-rest 15 sec-30 moderate
There are two objectives to this set. The first one is obvious-work the middle of the swim. Everyone is strong at the start of a distance race and strong once the end is in sight. However, in the middle of the race, the focus begins to drift a bit. Concentrate on going faster during that portion of the swim. The second objective is more subtle. Once you've done all the work to increase your speed in the middle of the race, DON'T GIVE IT UP! Maintain your stroke mechanics, body position and rhythm through the last portion of the swim, and carry it through to the end. Think Easy Speed. This set is as much about concentration as it is about conditioning.
(2100/3300)
Last set
- 100 easy
4x75 kick
Odds build, evens ascend
(400/3700)