Let’s work on making our mid-distance events stronger today. Start off at a good pace in the first half and then really work the last half of your 100, 200, or 400.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
100 Swim
200 Build up each 100
300 Build up each 100, Pull
200 Build up each 100
300 Build up each 100, Pull
15 Seconds Rest
=600 yds
Main Set
400 Fins, Build
2 x 200 Fins, Negative Split
400 Pull, Build
4 x 100 Pull, Negative Split
15-20 Seconds Rest
= 1600 yds
Warm Down
100 Easy
