Wednesday, 9/9/15

WARM UP (1000 yds / 22 min)

1 x 200 swim

2 x 100 kick on 2:10 w/fins or 2:30 w/o fins

1st 50 moderate

2nd 50 fast

6 x 50 drill on 1:10

odds – Tarzan, evens – one arm

1 x 300 pull build

MAIN SET (1900 yds / 35 min)

8 x 50 on :55

Set your 400 pace. Use guide below.

Goal: 4:40 – that’s :35s 50s

Goal: 5:20 – that’s :40s 50s

Goal: 6:00 – thats :45s 50s

Goal: 6:40 – that’s :50s 50s

Three Rounds of Beat that Time!

1 x 400 on 7:00

1 x 100 on 2:00 recovery

COOL DOWN (400 yds / 7:00)

1 x 200 kick on 2:30

2 x 100 EZ on 2:00

Total Yards: 3300