Focus: Distance

WARM UP (1200 yards)

• Vertical Kick – 6 x :45s w/ :15s rest
• 6 x 200 w/ :20s rest
  1. choice swim
  2. free pull
  3. free kick
  4. pull w/ paddles
  5. alternate 25 drill w/ 25 swim
  6. 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

Total Yards: 3200 – 3800