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