30 Minute Endurance

WARM-UP (1000 yds)

• 1 x 200 choice
• 1 x 200 kick – alternate hard + moderate kicks by 25s
• 1 x 200 6-3-6 Drill
• 1 x 200 free
• 4 x 50 – 25 stroke kick (no board) + 25 stroke drill

MAIN SET (1700 yds) – Continuous 30 minute set – stick to the intervals
Free Pace: Threshold plus 2s per 100 yards

• 4 x 50 – 25 choice stroke + 25 free on 1:00
• 1 x 200 pull on 3:15
• 1 x 200 country club IM on 3:45
• 6 x 100 on 1:45
• 1 x 200 country club IM on 3:40
• 1 x 200 pull on 3:10
• 2 x 50 choice stroke on 1:00

Cool Down (200 yds)

1 x 200 choice

Total Yards: 2900