Focus: Distance

WARM UP (1200 yards)

  • Two Rounds – First round interval in on the left
    • 4 x 50 on 1:05/:55
    • 1 x 100 kick on 2:40/2:30
    • 4 x 75 pull on 1:30/1:20

MAIN SET (1200 – 1800 yards)

    • 4 x 100 on 1:30 Goal: Set pace w/ tempo trainer
    • 2 x 200 on 3:00 Adjust Tempo Trainer Pace if needed
    • 1 x 400 for time – see table below for times to beat
Name 50 pace 100 pace 200 pace Last 400
John :37.5 1:17 2:34 5:08
Susan :40 1:21 2:42 5:23
Amy :47 1:34 3:08 6:16
Bryn :48 1:36 3:13.5 6:27
Andrea :52 1:45 3:30 7:01
Diane Dalbke :51 1:42 3:24 6:50
Sarah 1:06 2:13 4:26 8:49
Scott 1:11 2:22 4:45 9:30
Diane Dorn 1:10 2:20 4:41 9:23
Todd :58 1:56 3:52 7:45
Tyson 1:08.5 2:17 4:34 9:07
  • Bonus: Back or Breaststroke Set (600 yards)
    • Goal: Set 200 pace
    • 4 x 50 w/ :15s rest
    • 2 x 100 w/ :30s rest
    • 1 x 200

COOL DOWN (200 yards)

  • 1 x 100 EZ free
  • 1 x 100 EZ choice kick

Total Yards: 2600 – 3400

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