Focus: Endurance
WARM UP (1400 yards)
- 1 x 400 swim
- 1 x 400 Reverse IM (Fly drill instead of fly)
- 1 x 200 free pull
- 12 x 25 kick on :40 Odds are moderately fast (PINK ZONE) Evens are recovery
MAIN SET (2000 yards)
- 10 x 100 free on1:35/1:50
- 1 x 100 EZ
- Choice Stroke Set
1 x 200 stroke kick
2 x 100 :30s rest stroke – Work the turns!
4 x 50 :15s rest stroke pull
4 x 25 on :40 ā power push offs w/ breakout, the rest EZ
8 x 25 on :35 ā Odds are fast, evens are recovery
COOL DOWN (200 yards)
- 1 x 100 – a stroke you did not work today in the stroke set
- 1 x 100 double arm backstroke
Total Yards : 3600
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