Focus: Variety of Distances

WARM UP (600 – 1200 yards)

  • For a shorter work out, cut the warm up in half
  • 2 x 200 – 50 swim + 50 drill + 100 swim
  • 8 x 50 kick on 1:30/1:45 descend by 50s
  • 8 x 50 on 1:00/1:20
    • #1-2: 12.5 fast + 37.5 moderate
    • #3-4: 50 fast + 50 moderate
    • #5-6: 37.5 fast + 12.5 moderate
    • #7-8: 50 fast

MAIN SET (1800 – 2200 yards)

  • 2 x 300 on 5:30/6:00
  • 4 x 150 on 3:00/3:20
  • 8 x 75 on 1:30/1:45
  • Optional: 16 x 25 on :40/:45 – practice your power push-offs

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10/1:30

Total Yards: 2600 – 3600

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