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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
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