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Friday October 16
Coach Chris
Warm up
  1. Swimmer's choice

    (600/600)
Drill
  1. 1x300 swim, every 3rd length kick
    4x50 drill, choice of strokes and drills
    2x100 swim (25 easy/25 build/25 fast/25 easy)
    Choice of strokes

    (700/1300)
Main Set
Distance Option
  1. 1x1650, broken as:
    1x150, uptempo pace, rest 15 sec
    1x300, steady pace, rest 15 sec
    1x450, steady pace, rest 15 sec
    1x600, steady pace, rest 15 sec
    1x150 build to fast

    The idea is to maintain the same even pace throughout the middle portion of the race.

    (1650/2950)
Main Set
Sprint Option
  1. 12x75 on cruise+50 sec
    Do 3 groups of 4, where:
    #1 75 moderate
    #2 50 moderate/25 fast
    #3 25 moderate/50 fast
    #4 75 fast

    Choice of stroke or kick on all, but do the same thing within each group of 4. We're working on building speed late in the race.

    1x300 swim, every 3rd length kick

    (1200/2500)
Last set
  1. 12x25 on cruise+30 sec

    Do 4 groups of 3, where the first 2 are fast, and the 3rd one is easy. Choice of strokes or kick. A little high intensity work for everyone.

    100 easy

    (400/3350 or 2900)