Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
600m
Drill
- 12 x 50 reverse IM
1 -> 4 kick
5 -> 8 drill
9 -> 12 swim distance per stroke
600/1200m
Main
- 3 x 200 IM c+40
odds: 75 fly/ 25 back/ 75 breast/ 26 free
evens: 25 fly/ 75 back/ 25 breast/ 75 free
2 x 100 free
moderate tempo, great technique c+15
2 x 300 IM c+60
odd: 100 fly/ 50 back/ 100 breast/ 50 free
even: 50 fly/ 100 back/ 50 breast/ 100 free
2 x 100 free c+15
moderate tempo, excellent technique
1 x 400 IM c+80
100 fly/ 100 back/ 100 breast/ 100 free
2 x 100 free c+15
moderate tempo, best of the day technique
2200/3400m