Focus: Endurance

WARM UP (1200 yards)

  • 1 x 200 choice
  • 3 x (4 x 50 w/ :10s rest)
    #1: 25 Tarzan + 25 free
    #2: 25 Doggie paddle + 25 free
    #3: 25 Left kick only + 25 right kick only
    #4: 25 Breathe every 3rd + 25 breathe every 5th stroke
  • 1 x 200 choice pull
  • 1 x 200 choice kick – every other 25 is hard

MAIN SET (2400 yards)

  • 2 x 100 on 1:30
  • 1 x 100 on 2:00
  • 3 x 100 on 1:30
  • 1 x 100 on 2:00
  • 4 x 100 on 1:30
  • 1 x 100 on 2:00
  • 5 x 100 on 1:30
  • 1 x 100 on 2:00
  • 6 x 100 on 1:30

COOL DOWN (200 yards)

  • 2 x 100 EZ – at least one is on your back

Total Yards: 3800