Coach Dale
Warm up
4 x 150
100 free swim/50 drill or kick choice
600y
Drill
- 3 x 200
1. 4 x (25 streamline kicking/25 free swim-excellent technique)
2. 4 x (25 sculling/25 free swim-excellent technique)
3. all swim, build each 50
600/1200y
Main
- 10 x 50
1->3 fast on c
4->6 moderate on c+5
7->10 distance per stroke on c+10
1 x 500 stready pace effort; RI: 45 (get your swim time)
10 x 50
1->4 distance per stroke on c+10
5->7 moderate on c+5
8->10 fast on c
1 x 500 swam negative split, beat your swim time from #1 by 15 seconds; RI:45
2000/3200y
4 x 125 swam 50 sprint/75 moderate c+15
1 x 500 up tempo pace; RI: 30
4 x 75 swam 25 sprint/50 moderate c+15
1 x 300 faster pace than previous 500; RI: 30
1600/4800y
swim
- 3 x 300 pulling
1. fast effort every 3rd length
2. build every 3rd length
3. relax and breathe every 3rd stroke, every 3rd length
900/5700y