Monday, February 12, 2018

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