WARM UP (850 – 1100 yards)

  • 1 x 200 Free
  • Two or Three Rounds
    • 1 x 50 – right arm only – other arm at side, breathe on left side
    • 1 x 50 – left arm only – other arm at side, breathe on right side
    • 1 x 50 kick w/ board – 25 right leg only + 25 left leg only
    • 1 x 100 – maximize distance per stroke
  • 3 x 50 – 25 stroke (choice) drill + 25 stroke

MAIN SET (1950 – 2150 yards)

  • Three Rounds – Keep same stroke throughout round
    • 4 x 50 descend by :01s each repeat :15s rest
    • 2 x 100 – hold that lowest 50 repeat time x 2 :20s rest
    • 1 x 50 EZ
  • 1 x 200 pull
  • 8 x 25 kicking sprints (choice) on 1:00
  • 1 x 200 pull
  • Bonus: 8 x 25 on 1:00 choice sprints

COOL DOWN (200 – 400 yards)

  • 4 – 8 x 50 on 1:10/1:20
  • Take heartrate after each 50 for 10s.
  • When heartrate is less that 17 beats per 10 seconds – cool down is over

Total Yards: 3000 – 3650

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