Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 2x300
#1 swim free, every 3rd length nonfree
#2 swim choice of strokes, every 3rd length kick
(600/1200m)
Main Set
- 14x150
#1 free on cruise+10 sec
#2 nonfree on cruise+30 sec
#3 free on cruise+10 sec
#4 nonfree on cruise+30 sec
#5 kick on cruise+60 sec
#6 free on cruise+10 sec
#7 nonfree on cruise+30 sec
#8 kick on cruise+60 sec
#9 nonfree on cruise+30 sec
#10 free on cruise+10 sec
#11 nonfree on cruise+30 sec
#12 kick on cruise+60 sec
#13 nonfree on cruise+30 sec
#14 kick on cruise+60 sec
(2100/3300m)
Last Set
- 500 pull, every 3rd length nonfree
(500/3800m)