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
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