Coach Dale
Warm up
4 x 150
100 free swim/ 50 drill or kick choice
600y
Drill
- 4 x 100
50 long axis combo drill/ 50 back and free alternate per 100
400/1000y
Main
- 3 x [5 x 300]
group 1: c+20
1. 225 moderate swim/ 75 fast swim
2. 150 moderate swim/ 150 fast swim
3. 75 moderate swim/ 225 fast swim
4. all moderate swim
5. all fast swim
group 2: c+20
1. 75 fast swim/ 225 moderate swim
2. 150 fast swim/ 150 moderate swim
3. 225 fast swim/ 75 moderate swim
4. all fast swim
5. all moderate swim
group 3: c+30
1. 50 moderate swim/ 50 fast swim/ 200 moderate swim
2. 50 moderate swim/ 100 fast swim/ 150 moderate swim
3. 50 moderate swim/ 150 fast swim/ 100 moderate swim
4. 50 moderate swim/ 200 fast swim/ 50 moderate swim
5. 50 moderate swim/ 250 fast swim
4500/5500y
kick
- 1 x 100 easy
1 x 75 moderate
1 x 50 fast
1 x 25 faster
1 x 25 easy
1 x 50 moderate
1 x 75 fast
1 x 100 faster
500/6000y