Focus: Distance

WARM UP (700 yards)

  • 1 x 200 free
  • 1 x 150 back
  • 1 x 100 breast
  • 5 x 50 kick on 1:15/1:25/1:45/2:00

MAIN SET (2100 – 2500 yards)

  • 1 x 400 followed by 1:00 rest
  • 2 x 200 on 3:00/3:40/4:30/5:00
  • 1 x 300 w/ 1:00 rest
  • 2 x 150 on 2:20/2:45/3:20/3:40
  • 1 x 200 :50s rest
  • 2 x 100 on 1:30/1:50/2:20/2:40
  • 1 x 100 :40s rest
  • 2 x 50 on :55/1:00/1:15/1:30
  • 1 x 50 :30s rest
  • 2 x 25 on :30/:35/:40/:45
  • Bonus
    • 4 x 100/125 pull :15s rest
    • First 25 of each pull is a stroke
    • Challenge: IM order for your 25 strokes

COOL DOWN (300 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 breaststroke
  • 1 x 100 free

Total Yards: 3100 – 3500

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