Focus: Distance Endurance

WARM UP (1200 yards)

• 3 x 100 :20s rest – the first 25 is broken arrow drill, switch sides when you need to breathe
• 2 x 150 pull breathing every 3rd for the first 100 and 5th for the remaining 50
• 4 x 50 kick on back, arms in streamline on 1:30/1:40/1:50/2:00
• 8 x 50 Swim Golf on 1:00/1:10/1:20/1:30

MAIN SET (2400 – 2800 yards)

• Two Rounds
  • 4 x 50 on 1:00/1:00/1:15/1:30 to set 400 pace
  • 2 x 250 on 4:00/4:30/5:00/5:30 holding 400 pace
  • 1 x 500
  • 2:00 minutes rest in between rounds
• Bonus Set (400 yards)
  • 4 x 100 – 25 back + 25 breast + 50 free :20s rest
    • Odds are kick
    • Evens are swim

COOL DOWN (200 yards)

• 1 x 100 backstroke
• 1 x 100 breaststroke

Total Yards: 3800 – 4200