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 

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