WARM-UP (1300 yds)
- 1 x 400 choice
- 6 x 75 drill/swim on 1:40 –25 L arm, 25 right arm, 25 both arms
Drill: One arm, opposite arm on side, breathe to non-stroking side - 2 x 75 kick on 2:00
- 6 x 50 25 drill/25 swim on 1:00
Drill: Underwater recovery freestyle w/ head looking toward hands
Check: Are arms extending parallel to the surface? Elbows high on the catch w/ fingers pointing down?
MAIN SET (2250 yds)
Goal: Pace Work for Optimal 200 Free
Three Rounds
- 4 x 50 on 1:00 (Goal: Your 200 pace divided by 4, rest = 20s)
- 2 x 100 on 1:40 (Goal: Your 200 pace divided by 2, rest = 30s)
- 1 x 200 (Your 200 race pace)
- 1 x 150 recovery pull or kick
Cool Down (200 yds)
- 4 x 50 choice on 1:10