Focus: Distance

WARM UP (900 yards)

• 1 x 400 choice swim
• 1 x 75 breaststroke
• 1 x 75 backstroke
• 1 x 50 fly drill
• 1 x 150 kick w/ a board
• 1 x 150 kick w/o a board

MAIN SET (3000 yards)

• 10 x 100 on 2:00/2:10/2:40/3:00
  • Odds are freestyle
  • Evens are IM or stroke
• 2 x 500
  • Rest is 2:00 after each 500
  • Try to lower your first 500 time
• 4 x (1 x 200 w/ :10s rest + THEN 50 “perfect stroke recovery” w/ :30s rest)

COOL DOWN (200 yards)

• 4 x 50 choice on 1:00/1:10/1:20/1:30

Total Yards: 4100