Focus: Distance

WARM UP (1450 yards)

Two Rounds of the distance set which equals 1 x 200 + 2 x 100 + 4 x 50. The intervals shown are for Lane 5.

Distance Set First Round Interval Second Round Interval
1 x 200 3:20 3:10
2 x 100 1:45 1:35
4 x 50 1:00 :55
  • Kick Set (250 yards)
    • 100 moderate + :20s rest
    • 75 moderately fast + :15s rest
    • 50 EZ + :10s rest
    • 25 fast

MAIN SET (1800 – 2200 yards)

  • 1 x 200 for time
  • 1 x 100 EZ
  • 3 x 500 on 8:00
    1. First 500 is broken at the 250 for 10s. Goal: Negative split.
    2. Second 500 is a pull
    3. Third 500 is race strategy by 100s
      Ex. Long/Hips/Wrists/Kick/Accelerate through the pull
  • Bonus Set (400 yards)
    • 2 x (4 x 50 Indiana IM kicks on 1:30/1:40)
      1. 25 fly kick + 25 back kick
      2. 25 back kick + 25 breast kick
      3. 25 breast kick + 25 free kick
      4. 25 free kick + 25 fly kick

COOL DOWN (200 yards)

  • 1 x 100 backstroke pull
  • 1 x 100 EZ choice

Total Yards: 3450 – 3850

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