Focus: Distance

WARM UP (1600 yards)

Two Rounds – First round interval is on the left, second on right

  • 3 x 100 on 1:50/1:40
  • 6 x 50 kick on 1:30/1:20
  • 8 x 25 choice stroke on :45/:35

MAIN SET (2150 yards)

  • 9 x 150 on descending intervals – keep the clock running
    #1-3 are on 2:30
    #4-6 are on 2:20
    #7-9 are on 2:15
  • 1 x 200 recovery – 100 EZ kick + 100 EZ backstroke
  • 2 x 300 negative split on 5:00 Brake at the 150 for :10s to check time

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 backstroke

Total Yards: 3950

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