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

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