Focus: Endurance

WARM UP (1300 yards)

  • 1 x 200 free
  • 4 x 75 – 25 kick + 25 drill + 25 swim
  • 1 x 200 backstroke
  • 4 x 100 – 25 back + 25 breast + 50 free
  • 1 x 200 free pull

MAIN SET (1600-2100 yards)

  • 4 x 100 on 1:40/2:00/2:30
  • 150 EZ – 100 kick + 50 pull
  • 6 x 100 on 1:30/1:50/2:20
  • 150 EZ – 100 kick + 50 pull
  • 3 x 100 on 1:25/1:45/2:15
  • Bonus (400 yards)
    • 100 EZ – 50 kick + 50 pull
    • 6 x 50 choice on descending intervals
      • #1-2: on 1:10/1:30
      • #3-4: on 1:00/1:20
      • #5-6: on :501:15

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 2 x 50 choice :15s rest

Total Yards: 3100 – 3500

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s