Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill Set
- 4 rounds of:
1x75 (25 kick/50 drill)
1x50 swim max DPS
1x25 swim build to fast
Rounds 1 and 3 are Freestyle, Rounds 2 and 4 are nonfree
(600/1200m)
Main Set
- 1x300 free on cruise+10 sec, moderate
4x50 nonfree
#1-3 on cruise+15 sec
#4 on cruise+10 sec
1x300 free on cruise+10 sec, moderate
4x100 nonfree
#1-3 on cruise+25 sec
#4 on cruise+20 sec
1x300 free on cruise+10 sec, moderate
4x200 nonfree
#1-3 on cruise+30 sec
#4 on cruise+25 sec
Choice of nonfree or IM
(2300/3500m)
Last Set
- 4 rounds of:
1x75 kick (25 easy/25 medium/25 fast)
1x50 drill
1x25 fast
Choice of strokes
(600/4100m)