Focus: Distance

WARM UP (1200 yards)

  • 1 x 200 choice
  • 4 x 75 on 1:30
  • 4 x 50 kick on 1:20
  • 4 x 75 on 1:20 descend
  • 4 x 50 kick on 1:15 descend

MAIN SET (2100 yards)

Check out the goal times and corresponding splits before you start the set. Choose a comfortable 100/200 split you can hold.

  • 6 x 50 on 1:00
  • 6 x 100 on 1:35
  • 3 x 200 pull on 3:00
  • 1 x 600 broken at the 200 and 400 for :10s to check time
50 split 100 split 200 split 600 goal time
:35 1:10 2:20 7:00
:37.5 1:15 2:30 7:30
:40 1:20 2:40 8:00
:42.5 1:25 2:50 8:30
:45 1:30 3:00 9:00

COOL DOWN (200 yards)

  • 1 x 100 backstroke – single or double arm
  • 1 x 100 breaststroke

Total Yards: 3500

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