Focus: Sprints
WARM UP (1200 yards)
- 1 x 300 swim
- 6 x 50 on 1:00 – 25 drill + 25 swim
- 1 x 300 – by 75s (50 IM kick + 25 IM stroke)
- 1 x 300 pull by 75s (25 IM pull + 50 free pull)
MAIN SET (2000 yards)
Two Rounds – Try to maintain your 50 sprint pace throughout the set
- 1 x 200 negative split (Last 100 is faster than the first 100) REST :30s
- 1 x 100 negative split REST :20s
- 1 x 50 fast on 2:00
- 1 x 100 negative split REST :20s
- 2 x 50 fast on 2:00
- 1 x 100 EZ
- 3 x 50 fast on 2:00
- 1 x 100 EZ
COOL DOWN (200 yards)</h3>
- 4 x 50 on 1:10 EZ
Total Yards : 3400
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