Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 1x300 (25 6-count drill/25 4-count drill/25 2-count drill)
Emphasize quick hip rotation
1x200 (50 fist drill/50 swim max DPS)
Continue with quick hip rotation, but add in a big high elbow catch up front
1x100 swim, building by 25s
(600/1200m)
Main Set
- 1x1000, steady pace. Get time.
5x100 (25 kick/50 fist drill/25 swim max DPS) on cruise+20 sec
1x500, at a faster pace than the 1000 above.
Your goal is to take less than half as much time to do the 500 as it took to do the 1000.
(2000/3200m)
Last Set
- 4x100 (50 easy swim or drill/50 kick or drill)
(400/3600m)