Skip to content
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
Like this:
Like Loading...
Related
Leave a Reply