Focus: Distance
WARM UP (1200 yards)
- Vertical Kick – 6 x :45s w/ :15s rest
- 6 x 200 w/ :20s rest
- choice swim
- free pull
- free kick
- pull w/ paddles
- alternate 25 drill w/ 25 swim
- free
MAIN SET (2000 – 2400 yards)
- 5 x 400 as follows
- 8 x 50 on :55/1:00/1:15/1:20 Purpose: Set your 400 pace
- 4 x 100 on 1:30/1:45/2:00/2:10/2:30 Purpose: Develop a race strategy by 100s
- 2 x 200 on 3:00/3:30/4:40/5:00
- 1 x 100 w/ :10s rest to check pace then 1 x 300
- 1 x 400
- Bonus Set (400 yards)
- 4 x 100 on 2:00/2:20
- 100 is 50 back + 25 breast + 25 free
COOL DOWN (200 yards)
- 4 x 50 backstroke on 1:10/1:20
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