Coach Dale
Warm up
4 x 150
100 stroke swim/50 drill or kick choice
600y
Drill
- 4 x 75 reverse IM order, one each stroke
25 kick/25 drill/25 swim
6 x 50
2 @ 25 fly drill/25 free swim
2 @ 25 back drill/25 free swim
2 @ 25 breast drill/25 free swim
600/1200y
Main
- 3 x [4 x 50, 4 x 100, 4 x 150]
50's: c+10
r1: fly descend 1->3, 4 free swim
r2: backstroke descend 1->3, 4 free swim
r3: breastroke descend 1->3, 4 free swim
100's:
r1: IM c+25
r2: IM c+20
r3: IM c+15
150's:
r1: free moderate effort c+5
r2: free up tempo c+10
r3: fast effort c+15
3600/4800y