Focus: Distance

WARM UP (400 – 1100 yards)

  • Choose your distance – 200 or 300 yards – and descend by 100s
  • Choose your distance – 100 or 200 yards – kick
  • Choose your distance – 100 or 200 yards – pull
  • Optional: 8 x 50 w/ :10s rest – 25 drill + 25 swim

MAIN SET (2000 yards)

    • 4 x 100 to set your 400 – you may use a Tempo Trainer to assist
    • 2 x 400 w/ 2:00 rest
    • 1 x 800
Name 100 goal time 400 goal time 800 goal time
Ryan 1:30 6:01 12:02
Andrea 1:42 6:50 13:40
Todd 1:56 7:45 15:30
Diane 2:21 9:23 18:46

COOL DOWN (200 yards)

  • 1 x 100 choice kick w/ 15s rest
  • 1 x 100 choice stroke

Total Yards: 2600 – 3300