Coach Dale
Warm up
4 x 150
100 free/50 drill or kick choice
600y
Drill
- 3 x 50 25 catch up/25 free swim breathe every 3rd
1 x 100 swim excellent technique
3 x 50 25 gallop/25 free swim breathe every 3rd
1 x 100 swim more excellent technique
3 x 50 25 rhythm/25 free swim breathe every 3rd
1 x 100 swim most excellent technique
750/1350y
Main
- 3 x 300, 1 x 250
3 x 300, 1 x 200
3 x 300, 1 x 150
300's:
r1: descend 1->3 c+5
r2: descend 1->3 c
r3: descend 1-3 c-5
250: moderate recovery swam on r1 300 interval
200: moderate recovery swam on r2 300 interval
150: moderate recovery swam on r3 300 interval
3300/4650y
Kick/Swim
- 12 x 50
1->3 strongest nonfree stroke kick
4 free swim
5->7 weakest nonfree kick
8 free swim
9->11 free kick
12 free swim
600/5250y