Focus: Distance

WARM UP (1250 yards)

Dryland: 2 x (:30s bridge + :30s boat + :30s plank)

  • 1 x 200 choice
  • 1 x 100 choice drill
  • 1 x 200 pull
  • 1 x 100 choice kick
  • 1 x 200 choice
  • 6 x 75 free on 1:20, descend each 75 by 1-2s

MAIN SET (2300 yards)

4 x 500 on 8:15 as follows:

#1: 100 moderately fast w/ :15s rest + 2 X (200 moderate w/:15s rest)
#2: 200 moderate w/ :15s rest + 100 moderately fast w/ 15s rest + 200 moderate
#3: 2 x 200 moderate w/ :15s rest + 100 moderately fast
#4: 500 no breaks, but work the 1st, 3rd and 5th 100s
(Moderately fast = Red heart rate zone, Moderate = Pink heart rate zone)

4 x 75 choice kick on 2:00

COOL DOWN (200 yards)

4 x 50 pull on 1:10

Total Yards: 3750

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