Warm-Up (900 yards)
- Dryland warm-up: bridge, bridge heel slides, mountain climbers
- 1 x 400 – 4 x (25 drill + 75 swim)
- 2 x 150 (50 fashion model + 25 L arm lead kick on side + 25
R arm lead kick on side + 50 – 6 & 6) - 1 x 200 pull
Pre-Set (400 yards)
- 8 x 50 on :55 – Set a comfortable pace
Double this time, and take the average for your lane.
This is your goal for the upcoming 100s.
Main Set (1700-2200 yards)
Goal: How long can your lane hold the average pace?
- 4 x 100 on 1:30
- 2 x 200 on 3:00
Still on your pace? - If YES 2 x 300 on 4:30 ———- If not 3 x 150 on 2:15
Still on your pace? Back on your pace?
If YES 2 x 400 on 6:00 If YES! 2 x 200 on 3:00
If NO 3 x 250 on 3:45 If NO 3 x 150 on 2:15
Cool Down (200 yards)
- 1 x 100 double arm backstroke
- 2 x 50 breaststroke :15s rest
Total Yards (3200-3700)
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