Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 4x75 (50 drill/25 swim max DPS)
4x50 kick
4x25 swim build
Odds are freestyle, evens are nonfree. Do single arm drill for Fly, Back and Free, and 2 streamlined kicks/1 pull for Breast
(600/1200m)
Main Set
- 1x100 free, moderate on cruise+10 sec
1x100 nonfree on cruise+25 sec
1x100 free, moderate on cruise+10 sec
2x100 nonfree on cruise+25 sec, descend 1-2
1x100 free, moderate on cruise+10 sec
3x100 nonfree on cruise+25 sec, descend 1-3
1x100 free, moderate on cruise+10 sec
4x100 nonfree on cruise+25 sec, descend 1-4
1x50 free, moderate on cruise+10 sec
2x25 nonfree on cruise+15 sec, descend 1-2
1x50 free, moderate on cruise+10 sec
4x25 nonfree on cruise+15 sec, descend 1-4
1x50 free, moderate on cruise+10 sec
6x25 nonfree on cruise+15 sec, descend 1-3, 4-6
1x50 free, moderate on cruise+10 sec
8x25 nonfree on cruise+15 sec, descend 1-4, 5-8
Swimmers may change nonfree strokes between groups, but they should maintain the same stroke within each descending group.
(2100/3300m)
Last set
- 1x300 pull
1x200 kick
1x100 swim
(600/3900m)