Friday, February 9, 2018

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