Focus: Endurance

WARM UP (1200 yards)

• Two Rounds
  • 1 x 100 choice kick w/ :15s rest
  • 4 x 50 – 25 drill + 25 swim
  • 4 x 75 on 1:30/1:40/1:50/2:00 of the stroke you were kicking and drilling

MAIN SET (1800 – 2250 yards)

• The goal of this set is to test your endurance. Can you make all of the repeats on your interval?
  • 8 x 100 on 1:30/1:45/1:55/2:20
  • Rest: 1:00
  • 12 x 50 on :55/1:45/2:20/2:40
  • Rest 1:100
  • 16 x 25 choice on :35/:40/:50/1:00
• Bonus (450 yards)
  • 3 x 150 w/ :30s rest
    1. 50 fly kick + 50 fly pull + 50 fly – one arm it if you have to
    2. 50 back kick + 50 back pull + 50 back
    3. 50 breast kick + 50 breast pull + 50 breast

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10/1:30

Total Yards: 3200 – 3650