Coach Chris
Aerobic freestyle
Warm up
600 choice
(600/600)
Drill
- 1x300 swim, bilateral breathing
1x200, alternating 50 kick/50 drill
3x100 swim
#1 on cruise+10 sec
#2 on cruise+5 sec
#3 on cruise
(800/1400)
Main Set
- Today's main set is a moderate freestyle set. The intervals are long enough and the intensity level is low enough to allow swimmers to focus on technique. Pulling gear and/or fins are fine.
2x100 on cruise+10 sec
2x50 swim or drill on cruise+15 sec
2x150 on cruise+10 sec
2x50 swim or drill on cruise+15 sec
2x200 on cruise+10 sec
2x50 swim or drill on cruise+15 sec
2x150 on cruise+10 sec
2x50 swim or drill on cruise+15 sec
2x100 on cruise+10 sec
(1800/3200)
Last set
- 1x300 swim, every 3rd length nonfree
1x200 kick
1x100 easy swim
(600/3800)