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:
    1. 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. 2 x 400 on 7:00
    3. 4 x 200 IM on 3:30 (Lane 5)/4:00 (Ryan)

COOL DOWN (300 yards)

  • 2 x 150 choice

Total Yards: 3850

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