Freestyle. Chris and Laura coaching
Warm up
Swimmer's choice
(600/600)
Drill
- 400 swim, every 3rd length kick
(400/1000)
Main Set
- Today we focus on some middle distance work on a makeable interval. This is a great chance to stretch out and focus on technique without having to hammer, while still getting a solid bit of aerobic intensity in.
4x300
#1 on cruise+20 sec
#2 on cruise+15 sec
#3 on cruise+10 sec
#4 on cruise+5 sec
Try to maintain the same pace on all 4.
take a minute or so of ex tra rest. Then swap out your gear. If you used paddles or a pull buoy, lose them. Ditto with fins. If you swam "al fresco," then gear up on this next part.
4x300
#1 on cruise+20 sec
#2 on cruise+15 sec
#3 on cruise+10 sec
#4 on cruise+5 sec
Again, try to hold the same pace on all 4.
(2400/3400)
Last set
- 200 easy
(200/3600)