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