Coach Dale
Warm up
4 x 150
100 fre swim/ 50 drill or kick chopice
600y
Drill
- 1 x 200 4 x [25 streamline kick/ 25 free swim perfect technique]
4 x 50 odds: fingertip drag; evens: free swim perfect technique
8 x 25 odds: gallop; evens: swim free build
600/1200y
Main Set
- 8 x 300 C+30
odds: swam steady effort 2-5 seconds faster than cruise interval, focus on strong legs and core over the last 100 yards
evens: broken at the 100y and 200y mark for 10 seconds; first 100 swam at C-2 pace, second 100 swam at C-4 pace, and third 100 swam at C-6 second pace.
no breaks between 300's, these are all swam on the +30 interval
2400/3600y
kick/swim
- 4 x 25 swim stroke IM order
1 x 150 free kick fast
4 x 25 swim stroke reverse IM order
1 x 100 free kick recovery
450/4050y