Monday, January 29, 2018

Focus: Distance

WARM UP (1200 yards)

• 300 swim
• 4 x 150 :15s rest
  25 L side kick w/ L arm extended face in water, roll on back to breathe
  25 R side kick w/ R arm extended face in water, roll on back to breathe
  50 6 – 3– 6 drill
  50 free
• 6 x 50 kick descend one second each 50 on 1:20

MAIN SET (2200 yards)

Two Rounds

• 4 x 100 on 1:45/2:00 (PINK to RED ZONES)
  #1: 75 moderate + 25 fast
  #2: 50 moderate + 50 fast
  #3: 25 moderate + 75 fast
  #4: 100 fast
• 1 x 200 pull recovery (WHITE ZONE)
• 1 x 400 (PINK to RED ZONES)
  First 150 is moderate, next 50 is fast, next 150 is moderate, last 50 is fast

COOL DOWN (200 yards)

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

Total Yards : 3600