Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600y)
Drill
- 1 x 200 IM kick
4 x 50 drill of choice IM order
8 x 25 2 each stroke IM order
odds: distance per stroke focus
evens: build to fast
(600/1200y)
Main
- 3 x [1 x 400, 1 x 200, 4 x 50400 rest interval :30, 200 rest interval :20, 50 rest interval :15
R1: 400, 200 swam free, 4 x 50 swam IM order fast
R2: 400, 200 swam fly/free//back/free//breast/free//free/free, 4 x 50 swam stroke fast
R3: 400, 200 swam IM, 4 x 50 swam free fast
(2400/3600y)
Kick/Swim
- 8 x 50 2 each stroke, IM order
odds: kick, build to fast
evens: swim, fast start and turns
(400/4000y)