Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 4x75 (25 swim max DPS/25 kick/25 swim max DPS)
3x50 fist drill with tennis balls. Reduce your stroke count 1-3.
3x50 swim Golf
(600m/1200m)
Main Set
- The purpose of this set is to set a pace and rhythm and to build upon them as the swim progresses.
2x1000 broken as follows:
First one:
1x400 on cruise+15 sec
1x300 on cruise+15 sec
1x200 on cruise+15 sec
1x100 on cruise+15 sec
Begin at a moderate pace and increase speed as the distances decrease.
Rest 1 minute.
Second one:
1x100 on cruise+15 sec
1x200 on cruise+15 sec
1x300 on cruise+15 sec
1x400 on cruise+15 sec
Begin at a moderate pace and increase speed as the distances increase.
(2000/3200m)
Last set
- 100 easy
1x500 kick
(600/3800m)