Focus: Mid-Distance Pacing

WARM-UP (1600 yards)

  • 1 x 300 choice
  • 8 x 75 – 25 drill + 50 swim on 1:20
  • Kick Set (300 yards): 25 hard, 25 EZ, 50 Hard, 50EZ, 75 Hard, 75 EZ
  • 8 x 50 on 1:00
    • #1-2: 12.5 fast + 37.5 moderate
    • #3-4: 25 fast + 25 moderate
    • #5-6: 37.5 fast + 12.5 moderate
    • #7-8: 50 fast(/li>

MAIN SET(2000 yards)

Goal: Choose a 400 goal time. Start the set by keeping your desired pace for a 50, then 100, then 200

Repeat Time Goal Time
8 x 50 on :50 :37.5/:39/:40
4 x 100 on 1:30 1:15/1:17.5/1:20
2 x 200 on 3:00 2:30/2:35/2:40
1 x 400 5:00/5:10/5:20

Stroke Set: 1 x 400 IM by 25s – First person leaves when the last person touches per 25. Do 4 x 25 on of the same stroke bin a row before moving on to the next stroke

COOL DOWN (200 yards)

4 x 50 on 1:05 EZ

Total Yards: 3800

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