Warm-Up (700 yds)

  • 2 x 200 choice on 3:20
    Try to breathe w/ one goggle underwater
  • 6 x 50 choice kick on 1:30

Pre-Set (400 yards)

4 x 100 on 1:45 descend

Main Set (1700 yards)

  • 4 x 400 on 6:20 broken at the 200 for 10s.
    Goal: Even split at 60-70% of maximum effort

Secondary Set (200 yards)

8 x 25 – low breathing drill w/ 10 rest
GOAL: Keep one goggle underwater as you breathe
odds breathe on left w/ R arm extended while kicking
evens breathe on right w/ L arm extended while kicking

Cool Down (200 yards)

4 x 50 non- free on 1:10

 

Total: 3200

 

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