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Saturday May 14
Coach Chris Overload Saturday
Warm up
  1. 600 choice (600/600)
Drill
  1. 3x150 (25 swim/25 kick), choice of strokes 9x50 free #1-3 on cruise+10 sec, descend 1-3 #4-6 on cruise+5 sec, descend 4-6 #7-9 on cruise, descend if you want to do so. (900/1500)
Main Set
  1. Today is a challenging overload set. Try to maintain these "Push" intervals, and try to get through the set without resorting to fins or pulling gear. It will be very tough, but it's doable.
    3x200 on cruise-5 sec
    3x100 on cruise
    30-60 sec rest
    2x200 on cruise-10 sec
    3x100 on cruise+5 sec
    30-60 sec rest
    1x200 on cruise-15 sec
    3x100 on cruise+10 sec
    (2100/3600)
Last set
  1. 1x200 free, mildly ascending by 50s
    4x50 back, easy
    1x200 social kick
    (600/4200)