Coach Dale
Warm up
4 x 150
100 free swim/50 drill or kick choice
600y
Drill
- 8 x 50
swam 25 fist drill/25 free swim build
8 x 25
odds: single arm drill-alternating left and right arms
evens: free build
600/1200y
Main
- 4 x 100 descend 1->4 c+10
4 x 100 moderate effort swam 25 fist/25 free/25 fist/25 free c+15
4 x 100 build each interval by 25s c+10
4 x 100 moderate effort swam 25 left arm only/25 free/25 right arm only/25 free c+15
4 x 100 descend 1->4 c+10
2000/3200y
Swim/Kick
- 4 x 50 swim breathing every 3rd stroke
1 x 200 kick with fast feet
400/3600y