Coach Dale
Warm up
4 x 150
100 free swim/50 drill or kick choice
600y
Drill
- 12 x 50
1->4 kick IM order
5,6 free swim
7-10 25 drill/25 swim IM order
11,12 free swim
600/1200y
Main
- 1 x 400; 3 x 150 swam 100 IM descend 1->3, kick extra 50 freestyle easy
1 x 300; 3 x 150 swam 100 IM descend 1->3, kick extra 50 breast stroke moderate
1 x 200; 3 x 150 swam 100 IM descend 1->3, kick extra 50 backstroke up tempo
1 x 100; 3 x 150 swam 100 IM descend 1->3, kick extra 50 fly fast
400: free, every 4th length swim fly RI: 30
300: free, every 3rd length backstroke RI: 25
200: free, every other length breast stroke RI:20
100: free
2800/4000y
swim
- 5 x 100 moderate pace, technique focus c+20
1. all free
2. 50 fly/50 free
3. 50 back/50 free
4. 50 breat/50 free
5. all free