Skip to content
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
Like this:
Like Loading...
Related
Leave a Reply