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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
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