Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 2 rounds of 4x100
#1 all swim
#2 25 kick/75 swim
#3 50 kick/50 swim
#4 75 kick/25 swim
Round 1 freestyle
Round 2 choice of nonfree
(800/1600)
Main Set
- 1x300 free on cruise+15 sec
2x200 choice nonfree on cruise+30 sec
3x100 free on cruise+15 sec
3x100 choice nonfree on cruise+20 sec
2x200 free on cruise+15 sec
1x300 choice nonfree on cruise+40 sec
All free on cruise+15 sec for that distance. Stroke 100s on cruise+20, stroke 200s on cruise+30 sec, stroke 300s on cruise+40 sec.
(2000/3400)
Last set
- 1x400 IM (50 kick/50 drill)
For fly, back and free, the drill is rhythm drill (2 strokes one side and then 2 strokes the other). For breast, alternate breaststroke kick and dolphin kick on your pulls.
1x400 pull,
Breathe by 50 every 3rd stroke and every 5th stroke
(800/4200)