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

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