Focus: Distance
WARM UP (1200 yards)
- 300 choice
- 3 x 100 on 1:45
- 6 x 50 kick on 1:15
- 300 pull – breathing every 3rd for 50 and every 5th for 50
MAIN SET (2700 yards)
- 4 x 300 on 4:30
- 1 x 200 kick – every other 50 is breaststroke (try to drop your kick count per 25)
- 6 x 100 on 1:35
- 1 x 100 backstroke kick w/ 3 underwater kicks off the wall
- 12 x 50 on :50
COOL DOWN (200 yards)
4 x 50 choice on 1:15
Total Yards: 4100
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