Coach Chris
Warm up
Swimmer's choice
(600)
Drill
- 8x75
Odds: 50 single arm drill/25 kick
Evens: 50 rhythm drill/25 kick
(600/1200)
Main
- 3x50 on cruise+15 sec
#1 breathe every 3rd stroke
#2 breathe every 5th stroke
#3 breathe every 7th stroke
1x500 even pace on cruise+20 sec
3x50 on cruise-5 sec
1x500 even pace on cruise+20 sec
3x50 breathing every 5th stroke on cruise+10 sec
1x500 even pace on cruise+20 sec
The object of this set is to maintain the pace on the 500s, even though there are some 50s before each to upset things a little bit.
(1950/3150)
Last set
- 3 rounds of 4x50 kick with 15 sec rest between each one
Within each round:
#1 moderate
#2 build moderate to fast
#3 fast
#4 easy
(600/3750)