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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
- 50 fly kick + 50 fly pull + 50 fly – one arm it if you have to
- 50 back kick + 50 back pull + 50 back
- 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
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