Coach Chris
Warm up
Swimmer's choice
(600)
Drill
- 6x100
Odds: 50 swim/50 drill
Evens: 50 swim/50 kick
(600/1200)
Main
- 1x400 moderate on cruise+20 sec
1x200 choice on cruise+40 sec, medium pace
2x100 choice on cruise+60 sec, FAST!
1x400 moderate on cruise+20 sec
2x100 choice on cruise+30 sec, medium pace
4x50 choice on cruise+40 sec, FAST!
1x400 moderate on cruise+20 sec
4x50 choice on cruise+30 sec, medium pace
8x25 choice on cruise+30 sec, FAST!
(3400/3600)
Last set
- 1x300 social kick
(300/3900)