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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