Coach Dale
Warm up
4 x 150
100 free swim/50 drill or kick choice
600y
Drill
- 1 x 300
swam 4 x (25 4 count kick drill/25 gallop drill/25 free swim)
300/900y
Main
- 4 x (5 x 100) E= EASY, M= MODERATE, B= BUILD PER 25, F= FAST
group 1: c+5
ALL EASY
E/E/E/B
E/E/B/B
E/B/B/B
ALL BUILD
group 2: c+10
ALL MODERATE
F/M/M/M
F/F/M/M
F/F/F/M
ALL FAST
group 3: c+5
ALL EASY
B/E/E/E
B/B/E/E
B/B/B/E
ALL BUILD
group 4: c+10
ALL MODERATE
M/M/M/F
M/M/F/F
M/F/F/F
ALL FAST
2000/2900y
swim or pull choice
- RI:15
5 x 100 swam 25 breathe left only/25 breathe right only/50 breathe every third stroke
500/3400y