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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