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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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