Focus: Endurance

Warm-up (1400 yards) 

  • 1 x 300 choice 
  • 4 x 100 – 25 left arm, 25 both arms, 25 right arm, 25 both arms Odds are freestyle, Evens are backstroke 
  • Continuous Kick Set – Choice
    25 hard, 25 EZ, 50 hard, 50 EZ, 75 hard, 75 EZ, 100 Hard, 100 EZ
    “hard” should be in the RED ZONE 

Main Set (1900 yards) 

  • 8 x 100 on 1:35/1:50 (PINK ZONE)  
  • 1 x 100 Choice EZ 
  • Backstroke Set (WHITE ZONE) :10s per 50
    1 x 200 :40s rest + 1 x 150 :30s rest + 1 x 100 :20s rest + 1 x 50 
  • Pull Set (WHITE ZONE) 
    2 x 25 – pull a person
    1 x 100 pull w/ paddles
    1 x 150 breaststroke pull – no paddles
    1 x 200 freestyle pull – no paddles 

Cool Down (200 yards) 

  • 1 x 100 double arm back 
  • 2 x 50 breaststroke 

Total Yards: 3500 

 

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