400 warm up to
loosen
8 x 50 :60
1
– 25 right arm/25 left arm
2
– backstroke
3
& 4 – build free
*twice
through*
4 X 150 swim @ 2:15 (or rest :10)
600 full pull @ 9:00 1200 (or rest :20)
3 X 100 descend 1-3 @ 1:30 (or rest :10)
300 pull buoy only @ 4:30 (or rest :10)
2 X 100 EZ @ 1:45 (or rest :30)
200 strong/fast @ 3:00
600 full pull @ 9:00 1200 (or rest :20)
3 X 100 descend 1-3 @ 1:30 (or rest :10)
300 pull buoy only @ 4:30 (or rest :10)
2 X 100 EZ @ 1:45 (or rest :30)
200 strong/fast @ 3:00
400 pull
8 x 50 kick w/ fins :60
1
– left side
2
– front (arms out front)
3
– right side
4
– back (arms by side)
*twice
through*
200 warm down to loosen
4000m