Coach Dale
Warm up
4 x 150
100 free swim/50 drill or kick choice
600y
Drill
- 4 x 50 25 single arm drill (alternate left and right)/ 25 free swim
4 x 100 25 kick/ 25 single arm drill (alternate left and right)/25 free sim
600/1200y
Main
- taper for the first Triple Crown event!
9 x 50 c+15
1. easy
2. moderate
3. easy
4 & 5. moderate
6. easy
7 & 8 & 9. moderate
4 x 150 c+20
1. all easy
2. 100 easy/50 moderate
3. 50 easy/100 moderate
4. all moderate
9 x 50 c+15
1. moderate
2. fast
3. moderate
4 & 5. fast
6. moderate
7 & 8 & 9. fast
4 x 150 c+20
1. all moderate
2. 100 moderate/50 fast
3. 50 moderate/100 fast
4. all fast
2100/3300y
swim
- 10 x 25
odds: free buils
evens: stroke distance per stroke
250/3550y