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Focus: Distance and Strokes
WARM UP (1150yards)
- 400 swim
- 75 breast + 75 backstroke
- 150 choice kick w/ board
- 150 choice kick w/o board
- 6 x 50 fists on 1:00
MAIN SET (2400 yards)
- 3 x 800 as follows:
- 2 x (4 x 100 on 1:10)
- First 100 is 25 stroke + 75 free
- Second 100 is 50 stroke + 50 free
- Third 100 is 75 stroke + 25 free
- Fourth 100 is 100 stroke
- 2 x 400 on 7:00
- 4 x 200 IM on 3:30 (Lane 5)/4:00 (Ryan)
COOL DOWN (300 yards)
Total Yards: 3850
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