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
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