Focus: Distance

WARM UP (1400 yards)

  • 1 x 400 free
  • 1 x 200 pull
  • 1 x 200 backstroke
  • 400 IM kick
  • 4 x 50 – 25 drill – 25 swim on 1:00
    1. fists
    2. 6 – 3 – 6
    3. doggie paddle
    4. tarzan

MAIN SET (1700 – 2100 yards)

  • Pace work set – See below for your goal times
    • 4 x 50 on :55/1:00/1:15/1:30
    • 4 x 100 on 1:30/1:55/2:20/2:45
    • 1:00 rest
    • 4 x 200 on 3:10/3:45/4:30/5:20 – Goal: Maintain 400 pace
    • 1:00 rest
    • 1 x 300
  • Individual Pace Goal Times
    • John’s 50 pace: 38.5/ 100 pace: 1:17/ 200 pace 2:34/ 300 pace: 3:51
    • Susan’s 50 pace: 40.5/ 100 pace: 1:21/ 200 pace: 2:42/ 300 pace: 4:03
    • Jack’s 50 pace: 42/ 100 pace: 1:24/ 200 pace: 2:48/ 300 pace: 4:12
    • Ryan’s 50 pace: 45/ 100 pace: 1:30/ 200 pace: 3:00/ 300 pace: 4:30
    • Amy’s 50 pace: 47/ 100 pace: 1:34/ 200 pace: 3:08/ 300 pace: 4:42
    • Denise’s 50 pace: 48/ 100 pace: 1:36/ 200 pace: 3:12/ 300 pace: 4:48
    • Bryn’s 50 pace: 48.5/ 100 pace: 1:37/ 200 pace: 3:14/ 300 pace: 4:51
    • Andrea’s 50 pace: 51/ 100 pace: 1:42/ 200 pace: 3:25/ 300 pace: 5:07
    • Diane’s 50 pace: 51/ 100 pace: 1:42/ 200 pace: 3:25/ 300 pace: 5:07
    • Todd’s 50 pace: 58/ 100 pace: 1:56/ 200 pace: 3:52/ 300 pace: 5:48
    • Jodi’s 50 pace: 58/ 100 pace: 1:56/ 200 pace: 3:52/ 300 pace: 5:48
    • Tyson’s 50 pace: 58/ 100 pace: 1:56/ 200 pace: 3:52/ 300 pace: 5:48
    • Sarah’s 50 pace: 1:06/ 100 pace: 2:13/ 200 pace: 4:25/ 300 pace: 6:38
    • Scott’s 50 pace: 1:15/ 100 pace: 2:30/ 200 pace: 5:00/ 300 pace: 7:30
  • Bonus Set (400 yards)
    • 1  x  200 backstroke pull
    • 4 x 50 backstroke on 1:00

COOL DOWN (200 yards)

  • 4 x 50 on 1:05

Total Yards: 3300 – 3700

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