Distance. Chris and Laura coaching.
Warm up
Swimmer's choice
(600/600)
Drill
- 6x100 (50 drill/25 kick/25 swim max DPS)
odds: drill is single arm drill
evens: drill is rhythm drill
The focus of this set is to get the hips involved in the stroke. You'll need them later on.
(600/1200)
Main Set
- 4x50
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
and right into 1x400 on cruise+30 sec.
Maintain pace of last 50.
4x100
#1 o n cruise+10 sec
#2 on cruise+5 sec
#3 on cruise
#4 on cruise-5 sec
and right into 1x800 on cruise+30 sec
Maintain pace of last 100
(1800/3000)
Last set
- 1x100 easy
1x300, every 3rd length kick
1x100 easy backstroke
(500/3500)