Focus: Distance Taper

WARM UP (1100 yards)

  • Two Rounds
    • 1 x 100 sculling
    • 1 x 150 pull – keep hands low and elbows high
    • 1 x 250 swim round 1: moderate, round 2: build by 50s
    • 4 x 50 kick on 1:30

MAIN SET (1400 – 2000 yards)

  • 5 x 200 on 3:45 – build by 50s
    • First 50: Two beat kick
    • Second 50: Drive with your hips
    • Third 50: Six beat kick
    • Fourth 50: Increase cadence
  • 1 x 100 kick on back, arms in streamline
  • 1 x 100 backstroke pull
  • 4 x 50 backstroke on 1:20
  • Bonus Set: 2 x 300 on 6:00
    • First 100: Pull
    • Second 100: Two beat kick
    • Third 100: Six beat kick

COOL DOWN (200 yards)

  • 1 x 50 breast stroke
  • 1 x 100 free
  • 1 x 50 double arm backstroke

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