BackBackNextNext
Friday March 28
Coach Dale
Warm up
  1. 4 x 150\100 free/ 50 kick or 50 drill choice

    (600/600m)
Drill Set
  1. 4 x 50 25 fist/25 sculling
    2 x 100 50 fist/ 25 sculling/ 25 swim
    1 x 200 2 x (25 kick left side/ 25 swim breath right only/ 25 kick right side/ 25 swim breath left only)

    (600m/1200m)
Main Sprint Set
  1. 8 x 50, c+10
    descend 1 -> 4, first 25 meters fist focusing on fast turnover rate
    descend 5 -> 8, last 25 meters fist focusing on fast turn over rate coming home

    6 x 75, c+25
    build first 25m into wall, sprint last 50m

    4 x 100, c+15
    descend 1 ->4, 1 & 3 first 25m fist focusing on fast turnover, 2 & 4 last 25m fist focusing on fast turnover

    4 x 125, c+35
    build first 50m, sprint last 75m

    (1650/2850m)
Main Distance Set
  1. 4 x 500
    1. break at every 100m for 10 second, descend each 100 1 -> 5, c+40
    2. moderate pace, c+20
    3. break at every 125m for 10 seconds, descend each 125m 1 -> 4, c+40
    4. fast pace

    (1500/2700m)