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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