Focus: Distance

WARM UP (1400 yards)

  • Two Rounds – First round intervals on left, second round on right
    • 3 x 100 free on 1:45/1:30
    • 1 x 150 pull on 2:30/2:15
    • 1 x 50 moderately fast on 1:00
  • Kick Set: 1 x 400 IM

MAIN SET (2000 – 2450 yards)

  • Two Rounds on 4 x 200 followed by 1 x 200 recovery kick
    • 200 #1, 5: 50 fast + 150 moderate
    • 200 #2, 6: 100 fast + 100 moderate
    • 200 #3, 7: 150 fast + 50 moderate
    • 200 #4, 8: 200 Fast
Lane 5 Interval Lane 6 Interval Lane 7 Interval Lane 8 Interval
3:10 3:45 4:30 5:20
  • Bonus Set (450 yards)
    • Two Rounds of 3 x 75 w/ :20s rest
      • First 75 is IM kick minus free kick
      • Second 75 is IM drill minus free drill
      • Third 75 is 25 fly + 25 back + 25 breast
      • Both rounds are identical

COOL DOWN (200 yards)

  • 200 choice EZ

Total Yards: 3600 – 4050

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