Coach Dale
Warm up
4 x 150
100 free swim/50 drill or kick choice
600y
Main
- 3 x (10 x 100)
This is our last preparation set for the upcoming triple crown. Focus on familiarizing your effort at a specific pace. Swam as three groups of 10 x 100.
Group 1: interval is c+10
1, 2, 3 swim with fist, fins OK
4, 5, 6 descend your stroke count (SC) 1->3
7, 8, 9, 10 descend your swim time while holding your lowest SC from #6
Group 2: interval is c+5
1, 2 swim 25 catch up drill/ 25 free twice through
3, 4, 5 descend effort 1->3, focus on pace and effort
6, 7 swim 25 catch up drill/ 25 free twice through
8, 9, 10 descend effort 1->3, maintain pace and effort focus
Group 3:
1 moderate effort c+5
2 fast effort c-5
3 moderate c+10
4, 5 fast c-5
6 moderate c+15
7, 8, 9 fast c-5
10 all easy
3000/3600y
swim
- 1 x 350
25 fist/25 free/25 fist/50 free/25 fist/75 free/25 fist/100 free
350/3950y