Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
-
6x100
Odds (#1, 3, 5): Swim choice, max DPS
#2 kick nonfree
#4 nonfree drill.
#6 nonfree swim, max DPS
Fly, back, free--do single arm or rhythm drill
Breast--do 2 kicks/1 pull or pull with dolphin kick
(600/1200m)
Main Set
- 1x300 swim, every 3rd length kick
Continue the warm up, and make sure your legs are ready to go.
4x50 nonfree on cruise+20 sec
3x100 nonfree on cruise+30 sec
2x150 nonfree on cruise+40 sec
1x200 nonfree on cruise+50 sec
Maintain the same nonfree stroke or IM through this section. The goal is to develop and build upon a nonfreestyle rhythm.
1x300 pull, easy max DPS
(1600/2800m)
Last Set
- 18x25 on cruise+25 sec
#1-2 fast nonfree
#3-4 easy choice
#5-8 fast nonfree
#9-10 easy choice
#11-16 fast nonfree
#17-18 easy choice
Maintain good stroke mechanics on easy swims.
Helpful tip for 200 butterfliers: try the first 6 fast 25s fly with a pull buoy. This will help to develop the upper body, which is useful for the first 150 meters. For the last 6 fast 25s, put on your fins and swim fly, emphasizing the legs and lower body for that final 50 meters.
300 easy swim
(750/3550m)