Focus: Distance

WARM UP (1400 yards)

  • 1 x 400 choice
  • 8 x 50 drill on 1:00 Odds are 6 – 3 – 6 Evens are fists
  • 8 x 50 kick on 1:20 – Try to descend the set
  • 8 x 25 on :30 Odds are fast Evens are EZ recovery

MAIN SET (1800 yards)

9 x 200 on descending intervals

#1-3 are on 3:10 – Finish your stroke and relax your recovery
#4-6 are on 3:00 – Use your hips to drive your stroke
#7-9 are on 2:50 – Use a 6-beat kick to power yourself
COOL DOWN (300 yards

2 x 100 backstroke on 2:00
1 x 100 breaststroke kick

Total Yards: 3500

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