Stroke and IM focus. Chris and Griff coaching
Warm up
Swimmer's choice
(600/600)
Drill
- 3x300
#1 swim, every 3rd length nonfree
#2 IM, (25 kick/25 drill/25 swim for each stroke)
#3 swim, choice of strokes, every 3rd length kick
(900/1500)
Main Set
- 4x50 free on cruise+10 sec
1x100 nonfree on cruise+30 sec
3x50 free on cruise+10 sec
1x100 nonfree on cruise+30 sec
2x50 free on cruise+10 sec
1x100 nonfree on cruise+30 sec
1x50 free on cruise+10 sec
1x100 nonfree on cruise+30 sec
Descend the 100s nonfree 1-4
Break for a minute and regroup.
4x50 nonfree on cruise+20 sec, descend 1-4
1x100 free on cruise+15 sec
3x50 nonfree on cruise+15 sec, descend 1-3
1x100 free on cruise+15 sec
2x50 nonfree on cruise+10 sec, descend 1-2
1x100 free on cruise+15 sec
1x50 nonfree on cruise+5 sec
1x100 free on cruise+15 sec
All of the freestyle swims are moderate, and the focus options include streamlining, breathing patterns, stroke count, descending time, and lot of other things for the swimmer to choose, including recovery swimming, if needed. The emphasis of this set, though, is on the nonfreestyle portions.
(1800/3300)
Last set
- 4x50 swim, active recovery
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Swim to the intervals and target 3 sec rest after each 50.
5x50 kick on cruise+30 sec
Descend 1-4, #5 is easy
1x50 easy
(500/3800)