Warm-Up 800/20:00
400 Free - Breathe every 3/5/7 strokes by 50s to promote balanced rotation.
6x50 @ :10s rest - Alternating Free and Back, focusing on streamlining off the walls.
4x25 @ :10s rest Sprint Cylce
Drill Set: 500/15:00
4x50 Free @ :15s rest - Catch Up Drill.
4x50 Back @ :15s rest - Single-arm Backstroke. 25 right arm, 25 left arm,
4x25 @ :10s rest -Odds Free Drill - Evens free Sprint
Main Endurance Set: 1600/38:00
100 Free @ :15s rest
200 Free @ :20s rest
300 Free @ :25s rest
400 Free @ :30s rest
300 Free @ :25s rest
200 Free @ :20s rest
100 Free @ :15s rest
*100's and 200's Faster than 300/400's
Technique Emphasis Set: 400/12:00
4x50 Free @ :10s rest - Count strokes and aim to reduce by 1 each time.
8x25 Fly -Odds Drill 3/3/3 -Evens Swim
Cool Down: 200/2:00
200 Smooth Mixing up Strokes - No Free
3500 Yards 87 Minutes
