Coach Dale
Warm up
4 x 150
100 stroke/ 50 drill or kick choice
(600yds)
Drill
- 4 x 150
25 streamline kicking/ 50 gallop/ 75 swim
descend each 75 swim 1-> 4
600/1200y
Main
- 1 x 400 c+20
first 200 fast, last 200 moderate tempo
8 x 25 c+10
odds: starts are fast, finish moderate; evens: start moderate and finish fast
1 x 400 c+20
maintain moderate tempo throughout
4 x 100 c+10
odds: breath cycle, two to the right side, 2 to the left side; evens: up tempo
1 x 400 c+20
maintain moderate tempo throughout
8 x 50 c+10
1-2) moderate, 3-4) fast, 5-6) moderate, 7-8) fast
1 x 400 c+20
first 200 moderate, last 200 fast
2600/3800y