Coach Dale
Warm up
4 x 150\100 free/ 50 kick or 50 drill choice
(600/600m)
Drill Set
- 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
- 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
- 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)