Focus: Distance

WARM UP (1500 yards)

  • 1 x 300 choice drill/swim by 50s
  • 2 x 150 pull :20s rest
  • 6 x 50 kick on 1:20
  • 12 x 50 on 1:00 swim golf

MAIN SET (2000 yards)

4 x 500 as follows:

  • 3 x 100 on 1:30/1:45 – Set your goal 500 pace 1 x 200 – Hold that pace
  • 1 x 500
  • 4 x 50 on :55 – Keep on your 500 goal pace or reset if needed
    1 x 100 on 1:30/1:45 – Hold that pace
    1 x 200 – Hold that pace
  • 1 x 500
Goal 6:30 6:40 6:50 7:00 7:10 7:20 7:30 7:40 7:50
100 Pace 1:18 1:20 1:22 1:24 1:26 1:28 1:30 1:32 1:34

COOL DOWN (200 yards)

  • 1 x 100 EZ kick
  • 1 x 100 breaststroke

Total Yards : 3700

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