Coach Chris
Overload Saturday
Warm up
600 choice
(600/600)
Drill
- 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
- 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
- 1x200 free, mildly ascending by 50s
4x50 back, easy
1x200 social kick
(600/4200)