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Wednesday November 16
Coach Dale
Warm up
  1. 4 x 150
    100 free swim/50 drill or kick choice
    600y
Main
  1. 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. 1 x 350
    25 fist/25 free/25 fist/50 free/25 fist/75 free/25 fist/100 free
    350/3950y