Coach Dale
Warm up
4 x 150 100 stroke/ 50 kick or drill choice
(600/600m)
Drill Set
- 4 x 125 reverse IM order, 50 kick/ 50 stroke drill/ 25 swim free
4 x 75 IM order
1. 50 fly build/ 25 swim free
2. 50 back build/ 25 swim free
3. 50 breast build/ 25 swim free
4. 50 free build/ 25 swim free
(800/1400m)
Main Set
- 4 x 50 fly, descend 1->3, 4 easy
4 x 100
odds: fly
evens: choice of IM or free
4 x 50 backstroke, descend 1->3, 4 easy
4 x 100
odds: backstroke
evens: choice of IM or free
4 x 50 breast, descend 1->3, 4 easy
4 x 100
odds: breast
evens: choice of IM or free
4 x 50 free, descend 1->3, 4 easy
4 x 100
odds: free
evens: choice of IM or free
all 50's swam on c+15, all 100's swam on c+20
(2400/3600m)
Dessert
- 6 x 25 odds: fly-DPS/ evens: backstroke build
4 x 50 25 backstroke-DPS / 25 breast build
2 x 75 25 breast-DPS/ 50 free build
(500/4100m)