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

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