Skip to content
WARM UP (900-1200 yards)
- Vertical Kick – 6 x 1:00 on + :15s off
- 1 x 300/400
- 2-4 x 100 pull :15s rest
- 25 left arm only + 25 right arm only + 50 both arms
- 8 x 50 swim golf on 1:00/1:10/1:20/1:30
MAIN SET (2100 – 2500 yards)
- 6 x 300 on 4:20/5:10/5:20/6:00
- Broken at the 100 for :10s
- Check your time and double it
- This is your goal time for the remaining 200
- 4 x 75 kick on 1:50/2:10/2:20/2:30
- Bonus – need at least 2 people per lane
- 1 x 400 IM broken by 25s
- spread out by 10s
- first person goes when the last person touches
COOL DOWN (200 yards)
- 1 x 50 breast
- 1 x 50 free
- 1 x 50 back
- 1 x 50 free
Total Yards: 3200 – 3900
Like this:
Like Loading...
Related
Leave a Reply