Friday, March 16, 2018

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 

Total Yards : 3800