WARM UP (1400 yds / Time: 26 minutes)

Two Rounds

  • 1 x 200 on 3:30/3:20
  • 4 x 75 on 1:20/1:15
  • 4 x 50 on 1:00/:55

MAIN SET (1400 yds / Time: 26 minutes)

1 x 400 kick on 10:00
4 x 250 pull on 4:00
First 150 – cruise
Next 100 – pick up the tempo

Bonus Set (1000 yds / Time: 21 minutes

  • 4 x 50 IM drill on 1:10
  • 1 x 400 IM on 8:00
  • 4 x 50 IM kick on 1:20
  • 1 x 200 IM
  • COOL DOWN (200 EZ / Time: 3:30)

    Total: 3000yds or 4000yds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s