Focus: Endurance

WARM UP (1500 yards)

  • ON DECK: Two Rounds of :
    5 x opposite limb stretch + :30s bridge heel sliders + 12 x push-ups
  • 300 choice swim
  • 300 choice pull
  • 8 x 75 kick, drill, swim on 1:40/1:50  (warm up all strokes)
  • 6 x 50 build by 50s on :55/1:00

MAIN SET (1900 yards)

  • 10 x 100 on 1:35/1:50
  • 1 x 100 EZ
  • IM SET (work on transitions) 2 x 50 on 1:00/1:10 (25 fly + 25 back) 4 x 75 on 1:40/1:50 (25 fly + 25 back + 25 breast) 4 x 100 on 2:00/2:15 (50 back + 25 breast + 25 free)

COOL DOWN (200 yards)

4 x 50 on 1:10

Total Yards : 3600

 

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