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Saturday October 1
Coach Dale
Warm up
  1. 4 x 150
    100 stroke/ 50 drill or kick choice
    600m
Drill
  1. 12 x 50 reverse IM
    1 -> 4 kick
    5 -> 8 drill
    9 -> 12 swim distance per stroke
    600/1200m
Main
  1. 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