Focus: Endurance

WARM UP (1200 yards)

  • 1 x 300  swim
  • 6 x 50 on 1:05/1:10 – odds are free, evens are choice stroke
  • 3 x 100 on 1:40/1:55
  • 12 x 25 choice kick on :35

MAIN SET (2000) yards)

Anti-100s set

  • 12 repeats of 125s alternating with 75s
    125s are on the 2:00  or 2:15
    75s are on the 1:15 or 1:30
  • 6 repeats of 150 pulls alternating with 50 kicks
    150s are on the 2:30 or 2:45
    50s are on the 1:15
  • 1 x 200 country club IMs (each 50 = stroke + free)

COOL DOWN (200 yards)

  • 4 x 50 on 1:10 EZ

Total Yards : 3400

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