Focus: Endurance

WARM UP (1200 yards)

  • 1 x 200 choice
  • 6 x 50 w/ :15s rest
    Odds are kick
    Evens are pull w/ buoy –
    #2 = L arm only, #3= R arm only, #6 =Both arms
  • 1 x 300 – every other 75 is fingertip drag
  • 8 x 50 on 1:00 – Set your 400 pace (Goal: 37-43s)

MAIN SET (2000 yards)

  • 1 x 400 for time
  • 1 x 100 EZ
  • 8 x 50 IM warm-up on 1:05
    Odds are stroke kick IM order
    Evens are 25 drill + 25 stroke IM order
  • 4 x 125 IM on 2:20
    #1 = 50 fly + 25 back + 25 breast + 25 free
    #2 = 25 fly + 50 back + 25 breast + 25 free
    #3 = 25 fly + 25 back + 50 breast + 25 free
    #4 = 25 fly + 25 back + 25 breast + 50 free
  • 3 x 200 IM w/ :30s rest
    #1 = kick
    #2 = reverse IM
    #3 = pull

COOL DOWN (200 yards)

  • 1 x 50 double arm backstroke
  • 1 x 100 EZ free
  • 1 x 50 breast

Total Yards: 3400

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