Coach Dale
Warm up
4 x 150; 100 stroke/ 50 kick or drill choice
(600/600)
Drill
- 9 x 75, kick, drill, swim by 25's; 1->3 fly, 4->6 back, 7->9 breas
9 x 25 descend sets of three, IM order
800/1400m
Main Set
- 1 x 500 IM, c+50, the 25 stroke legs are swam FAST, 100 free is moderate!
25 fly/100 free/25 back/100 free/25 breast/100 free/25 free/100 free continuous swim
1 x 100 IM, c+20
4 x 50 IM order, c+10
1 x 500 IM, c+50, the 50m stroke legs ares swam FAST, 75m free is moderate!
50 fly/75 free/50 back/75 free/50 breast/75 free/50 free/75 free
1 x 100 IM, c+20
4 x 50 IM order, c+10
1 x 500 IM, c+50, the 75m stroke legs are swam FAST, the 50m free is moderate!
75 fly/50 free/75 back/50 free/75 breast/50 free/75 free/50 free
1 x 100 IM, c+20
4 x 50 IM order, c+10
2400/3800m
Last set
- 3 x (25 DPS, 50 build, 75 up tempo swim or kick), R1 fly, R2 back, R3 breast
450/4250m