Focus: Variety of Fours

WARM UP (1400 yards)

• 1 x 400
• 2 x 200
  1. Kick
  2. Pull
• 4 x 100
  1. 50 – Left arm only, right arm at side, breathe on right + 50 free
  2. 50 – Right arm only, left arm at side, breathe on left + 50 free
  3. 50 – 6 – 1 – 6 drill + 50 free
  4. 50 – 6 – 3 – drill + 50 free
• 4 x 50 on 1:00
  1. 12.5 fast + 37.5 moderate
  2. 50 fast + 50 moderate
  3. 37.5 fast + 12.5 moderate
  4. 50 fast

MAIN SET (1500 – 1900 yards)

• The goal of this set is to descend each repeat of the given distance.
  • 4 x 200 on 3:00/3:30/4:30/5:00
  • 4 x 100 on 1:30/1:45/2:20/2:40
  • 4 x 50 on :55/1:00/1:15/1:30
  • 4 x 25 on :30/:35/:40/:50
• Bonus (400 yards)
  • 1 x 400 IM broken by 25s
  • First person leaves when last person touches

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10/1:30

Total Yards: 3100 – 3500