Coach Chris
Warm up
Swimmer's choice
600y
Drill set
- 3x100 (50 swim/50 kick)
4x100 swim
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
(700/1300)
Main Set
- 6x150
#1-2 on cruise+10 sec
#3-4 on cruise
#5-6 on cruise-5 sec
6x100
#1-2 on cruise+10 sec
#3-4 on cruise
#5-6 on cruise-5 sec
6x50
#1-2 on cruise+10 sec
#3-4 on cruise
#5-6 on cruise-5 sec
No break between groups
(1800/3100)
Last set
- 4x50 swim
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10sec
#4 on cruise+15 sec
Start these within 1 minute of finishing the main set, and swim to the interval.
8x50 kick
#1 on cruise+30 sec
#2 on cruise+25 sec
#3 on cruise+20 sec
#4 on cruise+15 sec
#5 on cruise+10 sec
#6 on cruise+5 sec
#7 on cruise
#8 on cruise-5 sec
Go until the interval catches up to you. Then, take an extra 30 sec rest, add 10 sec to that last interval and finish the set doing moderate kick on that interval.
(600/3700)