Wednesday, January 17, 2018

Focus: Endurance/Distance

WARM UP (1300 yards)

• ON DECK: 20 x Lunge Walk
• 1 x 300 choice swim
• 6 x 50 drill/swim on 1:05
• 1 x 200 country club IM kick – no board country club IM is 25 fly + 25 free + 25 back + 25 free + 25 breast + 125 free
• 10 x 50 swim golf om 1:00

MAIN SET (2100 yards)

• 4 x 200 free on 3:00/3:20 (moderate is WHITE, fast is RED ZONE) #1: 50 fast + 150 moderate #2: 100 fast + 100 moderate #3: 150 fast + 50 moderate #4: 200 fast
• 1 x 100 EZ
• 4 x 200 country club IMS on 3:30/3:45 (PINK ZONE)
• 2 x 200 free on 3:00/3:20 (moderate is WHITE, fast is RED ZONE)
  #1: 100 fast + 100 moderate #2: 200 fast

COOL DOWN (200 yards)

Total Yards : 3600