Warm-Up (1500 yards)
- Dryland hip warm-up: scary cat/sexy cat, hip dips, side plank hip-ups
- Two Rounds (First round intervals on the left)
- 3 x 100 on 1:50/1:45
- 10 x tricep push-ups or dips on the pool wall
- 2 x 75 kick on 2:00/1:50
- 2 x 50 Tarzan on 1:05/1:00
- 1 x 200 pull
Pre-Set (400 yards)
- 8 x 50 free on :55 – Set your 200 pace by taking the average
Examples: 200 in 2:30 – 50s @ 37.5, 200 in 2:40 – 50s @40, ect.
Main Set (1700 yards)
We will be trying to build the distance of 200 yards to a pace that you would like to achieve. If at any time, you are failing to make your pace, add an extra 15-30s on the rest for the interval.
- 4 x 75 on 1:15 – Hold 56 for 2:30 pace or 1:00 for 2:40 pace
- 4 x 100 on 1:40 – Hold 1:15 for 2:30 pace or 1:20 for 2:40 pace
- 4 x 150 on 2:25 – Hold 1:52 for 2:30 pace or 2:00 for the 2:40 pace
- 2 x 200 on 3:10
Cool Down (200 EZ choice yards)
Total Yards (3800)
