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
- Two Rounds of 3 x 75 w/ :20s rest
COOL DOWN (200 yards)
- 200 choice EZ
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