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

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