Coach Chris
Aerobic stroke/IM
Warm up
600 choice
(600/600)
Drill
- 8x100
Odds: 50 swim/50 drill
Evens: 50 swim/50 kick
Do #1-4 free, and #5-8 nonfree. Choice of drills
(800/1400)
Main Set
- 1x200 free on cruise+10 sec
2x100 IM on cruise+25 sec
4x50 nonfree on crusie+20 sec
1x200 IM on cruise+40 sec
2x100 nonfree on cruise+30 sec
4x50 free on cruise+10 sec
1x200 nonfree on cruise+40 sec
2x100 free on cruise+10 sec
4x50 in IM order, or transitional IM order on cruise+20 sec
(1800/3200)
Dessert
- 1x200 free kick on cruise+1:15
2x100 IM kick on cruise+50 sec
4x50 free kick on cruise+20 sec
1x300 pull
(900/4100)