Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 6x100
Odds: Free (50 swim max DPS/50 kick)
Evens: nonfree (50 drill/50 swim max DPS)
(600m/1200m)
Main Set
- 1x200 free, moderate, with 15 seconds rest 1x200 nonfree on cruise+40 second
1x200 (150 moderate free/50 kick) with 15 seconds rest 2x150 nonfree on cruise+35 seconds, descend 1-2
1x200 (100 moderate free/100 kick) with 15 seconds rest 3x100 nonfree on cruise+30 seconds,
1x200 (50 moderate free/150 kick) with 15 seconds rest 4x50 nonfree on cruise+25 seconds, descend 1-4. Last one FAST!
1x200 choice, easy.
(2000/3200m)
Last set
- 500 pull
(500/3700m)