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Saturday October 22
Coach Dale
Warm up
  1. 4 x 150 100 fre swim/ 50 drill or kick chopice 600y
Drill
  1. 4 x 100 25 kick/ 50 drill/ 25 swim IM order
    4 x 50 build last 25, 1) fly/back 2) back/breast 3) breast/free 4) free/fly
    4 x 25 easy free, focus on technique
    700/1300y
Main Set
  1. 12 x150 C+30, decrease 75 stroke 1->3 in each group
    1->3) 75 fly/25 back/25 breast/25 free
    4) free-fast
    5->7) 25 fly/75 back/25 breast/25 free
    8) free-faster
    9-11) 25 fly/25 back/75 breast/25 free
    12) free-fastest
    1800/3100y

    10 x 50 start at shallow end of pool, give 10-15 seconds between swimmers
    1) 25 easy stroke/:10 seconds vetical kicking (vk)/25 easy free
    2) 25 easy stroke/3 pull outs (po)/25 east free
    3) 25 easy stroke/25 east free
    5) 25 easy stroke/:20 seconds vetical kicking (vk)/25 easy free
    5) 25 easy stroke/5 pull outs (po)/25 east free
    6) 25 easy stroke swim/25 free fast
    7) 25 easy stroke/:30 seconds vetical kicking (vk)/25 easy free
    8) 25 easy stroke/7 pull outs (po)/25 east free
    9) 25 fast stroke swim/25 fast free swim
    10) 25 easy stroke/25 easy swim
    500/3100y
Kick
  1. 6 x 100 fast on the 50 stroke
    1) 50 fly/25 back/25 breasy
    2) all free moderate
    3) 25 fly/50 back/25 breast
    4) all free faster
    5) 25 fly/25 back/50 breast
    6) free fastest of set
    600/4200y