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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