Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill Set
- 6x100 (25 kick/50 drill/25 swim max DPS)
#1-2 drill is 6-count drill
#3-4 drill is Rhythm drill
#5-6 drill is a combination of Fist drill and Almost Catch up drill
(600/1200m)
Main Set
- 3 rounds of:
1x400 max DPS on cruise+15 sec
1x200 drafting, rotating leaders every 25 on cruise+30 sec
Swim the 200s at a push pace faster than the 400s.
(1800/3000m)
Last Set
- 8x50 on cruise+15 sec
Odds: nonfree build
Evens: moderate freestyle or drill of choice
(400/3400m)