Coach Chris
Threshold Stroke, with a short Sprint chaser.
Warm up
600 choice
(600/600)
Drill
- 10x75 (25 swim/25 kick/25 swim)
#1-5 free
#6-10 nonfree
(750/1350)
Main Set
- 15x100
#1 free on cruise+10 sec, moderate
#2 nonfree on cruise+20 sec
#3 free o n cruise+10 sec, moderate
#4 nonfree on cruise+20 sec
#5 nonfree on cruise+15 sec
#6 free on cruise+10 sec, moderate
#7 nonfree on cruise+20 sec
#8 nonfree on cruise+15 sec
#9 nonfree on cruise+10 sec
#10 free on cruise+10 sec, moderate
#11 nonfree on cruise+20 sec
#12 nonfree on cruise+15 sec
#13 nonfree on cruise+10 sec
#14 nonfree on cruise+5 sec
#15 free on cruise+10 sec, moderate
(1500/2850)
Last set
- 4x50 on ascending intervals
#1 on cruise+5 sec
#2 on cruise+10 sec
#3 on cruise+15 sec
#4 on cruise+20 sec
6x50 on cruise+30 sec
Odds fast
Evens easy
1x100 fast
Broken at 25s for 5 sec
4x50 on asce nding intervals
#1 on cruise+5 sec
#2 on cruise+10 sec
#3 on cruise+15 sec
#4 on cruise+20 sec
(800/3650)