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)