Focus: Endurance
WARM UP (1000 yards)
- 1 x 500 choice
- 10 x 50 on 1:00 –
Odds: 25yds of 6-3-6 drill + 25yds of free
Evens: 25yds of stroke kick + 25 yds of stroke drill
MAIN SET (2600 yards)
- 8 x 200
#1-3 on 3:10
#4-6 on 3:00
#7-8 on 2:50 - 4 x (4 x 75 :15s rest)
#1: Free
#2: Stroke
#3: 25 back + 25 breast + 25 free
#4: Kick – no board - 4 x 100 stroke or IM on 2:00
COOL DOWN (200 yards)
- 4 x 50 on 1:10 EZ
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