WARM-UP (1600 yds)

  • 4 x 100 choice on 2:00
  • 8 x 50 ( 25 sailboat drill – sych pull and kick + 25 free) on 1:00
  • 4 x 100 free pull on 1:40
  • 8 x 50 kick on 1:20

MAIN SET (1500 yds)

Long Basic Endurance Set

  • 1 x 1000 – broken at 250s
    First 250 – 30s rest, Second 250 – 25s rest, Third 250 – 20s rest
    Two Minutes rest after the Fourth 250
  • 1 x 500 – broken at 100s
    First 100 – 20s rest, Second 100 – 15s rest, Third 100 – 10s rest,
    Fourth 100 – 5s rest

Cool Down (200 – 300 yds)

4-6 x 50 choice on 1:10

Total Yards: 3300-3400

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