Coach Chris
Warm up
600 choice
(600/600)
Drill
- 10x100 free< /p>
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
#5 on cruise+10 sec
#6 on cruise+5 sec
#7 on cruise
#8 on cruise+5 sec
#9 on cruise
#10 on cruise
8x25 free, with 15 sec rest between each.
Focus on a good extended streamline, getting as far from the wall as possible before losing momentum. Then swim the rest of the way at the pace of your last 2x100s above.
(1200/1800)
Main Set
- 1x1500
Push the first 300 at an uptempo pace (a little faster than cruise), and then settle into a cruise pace for the rest of the way.
(1500/3300)
Last set
- 1x200 easy swim
Mildly ascending effort by 50s. Nonfree strokes are suggested.
6x50 kick on cruise+25 sec
Descend 1-3, ascend 4-6
(500/3800)