Coach Dale
Warm up
4 x 150
100 free swim/50 drill or kick choice
600y
Drill
- 2 x 350
1. 25 kick/25 swim/25 kick/50 swim/25 kick/75 swim/25 kick/100 swim
2. 25 drill/25 swim/25 drill/50 swim/25 drill/75 swim/25 drill/100 swim
700/1300y
Main Set
- 8 x 200
odds: descend 1->4 c+20
evens: RI:30
1. 150 free swim/50 kick
2. 100 free swim/100 kick
3. 50 free swim/150 kick
4. 200 kick
build each kick leg by 50y thoughout set
1600/2900y
2 x 50, 1 x 300
4 x 50, 1 x 300
6 x 50, 1 x 300
300's swam descend 1->3 c+10
50's:
2 x 50 2 @ c+5
4 x 50 2 @ c+5, 2 @ c
6 x 50 2 @ c+5, 2 @ c, 2 @ c-5
1500/4400y
Pull
- 2 x[3 x 150] paddles only
1. 50 free/25 fly/50 free/25 fly
2. 50 free/25 back/50 free/25back
3. 50 free/25 breast/50 free/25 breast
900/5300y