Coach Dale
Warm up
4 x 150
100 free swim/ 50 drill or kick choice
600m
Drill
- 12 x 50 rest interval: 10
1. kick
2, 3. fist drill
4, 5, 6. descend stroke count 1->3
7. kick
8,9. rhythm drill
9, 10, 11. descend swim time 1->3
600/1200m
Main
- 4 x [1 x 250, 1 x 150, 1x 50]
250's moderate focus is on technique c+20
r1. breath every 3rd stroke every third length
r2. breath every third stroke every odd length
r3. breath every 3rd stroke entire interval
r4. swimmers most comfortable breathing pattern
150's descend 1 -> 4 c+20
50's fast kick c+20
1600/2800m
3 x [6 x 100]
1. moderate tempo breahting every 3rd stroke c+15
2, 3. build each interval to good effort c+10
4, 5, 6. fast tempo, focus on quick turnover at the front of the stroke c+5
1800/4600m
Kick/Swim
- 4 x 150
1. 100 swim/ 50 kick god effort
2. 50 swim/ 100 kick good effort
3. 150 kick good effort
4. 150 swim recovery
600/5200m