Coach Chris
Aerobic stroke day
Warm up
600 choice
(600/600)
Drill
- 8x75
Odds: 25 swim/25 kick/25 swim
Evens: 25 drill/25 swim/25 drill
Choice of drills
Do 1-4 freestyle, and 5-8 nonfree
(600/1200)
Main Set
- 5x100
#1 all free on cruise+10 sec
#2 25 nonfree/75 free on cruise+15 sec
#3 50 nonfree/50 free on cruise+20 sec
#4 75 nonfree/25 free on cruise+25 sec
#5 all nonfree on cruise+30 sec
5x200 stroke or IM on cruise+40 sec
5x100
#1 all nonfree on cruise+30 sec
#2 25 free/75 nonfree on cruise+25 sec
#3 50 free/50 nonfree on cruise+20 sec
#4 75 free/25 nonfree on cruise+15 sec
#5 all free on cruise+10 sec
(2000/3200)
Last set
- 8x75 kick on cruise+30 sec (25 build/25 fast/25 easy)
Choice of strokes
(600/3800)