Coach Chris
Max meters and fins. Chris coaching.
Warm up
Swimmer's choice
600m
Drill
- 4x150, choice of strokes
Odds: 50 kick/50 drill of choice/50 swim max DPS
Evens: swim, build by 50s (50 easy/50 medium/50 uptempo)
(600/1200)
Main
- 1x800, with no pulling gear or fins.
This is a baseline swim. Get your time. Focus on strong hip rotation and a big front end catch. Distance swimming is all about rhythm and stroke cadence.
1x800 with fins, every 4th length kick.
Try to meet or beat your time from the first 800. If you have a propulsive kick, the fins will help you ride your hips higher in the water. If you have more of a drag kick, use the fins to help plane your legs and hips up higher in the water.
4x100 nonfree on cruise+30 sec with fins
Have some fun with these. This is a little change of pace from the bigger freestyle swimming.
8x50 on cruise+20 sec with fins
Odds: kick
Evens: swim or kick, choice of strokes
If the kick interval is tough, consider using the even 50s as recovery swims.
(2400/3600)
Last set
- 5x200 free on cruise+10 sec, choice of gear
Descend 1-4, and ascend #5 from uptempo to easy.
(1000/4600)