Focus: Tempo/Pace

WARM UP (1300 yards)

• 6 x 100 on 1:40/1:55/3:00/4:00 DESCEND
  • EX. #1: 1:40, #2: 1:38, #3: 1:35, #4: 1:33, #5: 1:31, #6: 1:30
• 8 x 50 (25 stroke drill or kick + 25 stroke) on 1:10/1:15/1:30/2:00
• Kick Set – 4 x 75 on 2:00/2:10/2:30/3:00
  • 25 free kick + 25 stroke kick + 25 free kick

MAIN SET (1900 – 2500 yards)

• Two Rounds w/ Tempo Trainers- choose one stroke or freestyle for the entire round
  • 3 x (3 x 50 on 1:00/1:10/1:20/1:30)
    • First three 50s are on Tempo #1 (EX. 95)
    • Second three 50s are on Tempo#1 – (2-5) (EX. 92)
    • Third three 50s are on Tempo#2 – (2-5) (EX. 90)
  • 4 x 100 at Tempo #3 w/ 1:00 rest
  • 1 x 100 EZ choice
• Bonus Set (600 yards)
  • 3 x 200 pull on 3:15/3:45/4:30/5:00
    1. Breathe every 3rd stroke
    2. Breathe every 5th stroke
    3. Breathe every 3rd stroke

COOL DOWN (200 yards)

• 1 x 100 EZ kick
• 1 x 100 EZ choice

Total Yards: 3400 – 4000