Focus: Distance

WARM UP (1500 yards)

  • 1 x 500 choice
  • 5 x 100 :20s rest
    1. 6 – 1 – 6 drill
    2. 50 left arm only, right arm at side breath to right + 50 left arm only
    3. 6 – 3 – 6 drill
    4. fists – lead w/ wrists
    5. 25 Tarzan + 25 free + 25 Tarzan + 25 free
  • Alternating Speed Kick Set
    • 25 fast + 25 EZ + 50 fast + 50 EZ + 75 fast + 75 EZ + 100 fast + 100 EZ

MAIN SET (1500 – 2100 yards)

  • 5 x 300 :30s rest
    1. swim
    2. pull
    3. pull w/ paddles
    4. pull w/ paddles and fins
    5. swim w/o drag suit
  • Bonus Set (600 yards)
    • 6 x 100 on 2:00/2:20/2:45/3:30
    • 100 is 50 back + 25 breast + 25 free

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:00/1:10/1:20/1:40

Total Yards: 3200 – 3800

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