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Focus: Variety of Fours
WARM UP (1400 yards)
- 1 x 400
- 2 x 200
- Kick
- Pull
- 4 x 100
- 50 – Left arm only, right arm at side, breathe on right + 50 free
- 50 – Right arm only, left arm at side, breathe on left + 50 free
- 50 – 6 – 1 – 6 drill + 50 free
- 50 – 6 – 3 – drill + 50 free
- 4 x 50 on 1:00
- 12.5 fast + 37.5 moderate
- 50 fast + 50 moderate
- 37.5 fast + 12.5 moderate
- 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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