Focus: Endurance/Strength

WARM UP (1400 yards)

  • ON DECK: 30s boat pose + 10 x Russian Twists + 10 x push-ups
  • 1 x 400 choice
  • Two Rounds (first round interval is on the left)
    4 x 50 free on 1:00/:55  or  1:05/1:00
    8-10 triceps push-ups
    4 x 50 kick on 1:20/1:15  (odds are hard, evens recovery)
    100 IM drill

MAIN SET (2000 yards)

  • 9 x 100 free on 1:35 or 1:50
  • 1 x 100 EZ
  • 1 x 100 IM :20 s rest (PINK ZONE)
  • 1 x 200 free pull (Recovery/WHITE ZONE)
  • 1 x 200 IM :40s rest (PINK ZONE)
  • 1 x 200 free pull (Recovery/WHITE ZONE)
  • 1 x 300 IM

COOL DOWN (200 yards)

  • 1 x 100 backstroke or double arm backstroke
  • 1 x 100 breaststroke

Total Yards : 3600

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