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Friday October 9
Coach Chris
Warm up
  1. Swimmer's choice

    (600/600)
Drill
  1. 3x100 (50 drill/50 swim max DPS)
    #1 Drill is single arm drill
    #2 Drill is Rhythm drill
    #3 Drill is choice
    3x50 kick, descend 1-3
    3x50 swim Golf
    Choice of strokes on all.

    (600/1200)
Main Set
Distance Option
  1. This set is similar to the main set from Wednesday. The distances and the numbers are the same, but the intervals and the approach are different.

    1x400 on cruise+10 sec
    4x100
    #1 on cruise
    #2 on cruise+5 sec
    #3 on cruise+10 sec
    #4 on cruise+15 sec
    Descend the 100s 1-4

    1x400 on cruise+20 sec, at pace of last 100
    8x50
    #1-2 on cruise
    #3-4 on cruise+5 sec
    #5-6 on cruise+10 sec
    #7-8 on cruise+15 sec
    Descend the 50s within each pair and across the entire 8

    1x400 on cruise+30 sec, at pace of last 50s

    (2000/3200)
Main Set
Sprint Option
  1. 3x100 Fast on cruise+60 sec
    #1 swim, #2 kick, #3 swim

    1x200 recovery, choice of swim, kick and drill
    6x50 Fast on cruise+45 sec
    #1-2 swim, #3-4 kick, #5-6 swim

    1x200 recovery, choice of swim, kick and drill
    12x25 Fast on cruise+30 sec
    #1-4 swim, #5-8 kick, #9-12 swim

    Choice of strokes on everything.

    (1300/2500)
Last set
  1. 100 easy
    1x400, every 3rd length kick

    (500/3700 or 3000)