Coach Dale
Warm up
4 X 150
100 free/ 50 drill or kick choice
(600yds)
Drill
- 4 x 150 1 each stroke, reverse IM order, rest 15 seconds
25 swim/ 50 kick/ 50 drill/ 25 swim
(600/1200y)
Main
- 2 x [3 x 100] c+15-20
1. 50 fly/ 25 back/ 25 breast
2. 25 fly/ 50 back/ 25 breast
3. 25 fly/ 25 back/ 50 breast
3 x 200 free descend 1-3, c+20
repeat set 2x through
(2400/3600y)
Dessert
- 18 x 25
1-4 fly descend
5-6 easy free
7-10 back descend
11-12 easy free
13-16 breast descend
17-18 easy free
(450/4150y)