| Set |
Hard |
Medium |
Easy |
| Warm Up |
400 choice 200 Kick |
400 choice 200 Kick |
400 choice 200 Kick |
| Pre-Set |
4 x 150 Free @ 2:30 Descend 1-4 |
4 x 100 Free @ 2:00 Descend 1-4 |
4 x 100 Free @2:30 Descend 1-4 |
| Main Set |
|
|
|
|
1 x |
3 x 400 @ 6:00
100 EZ kick on back @ 2:30
4 x 200 @ 3:15 faster than 200 pace from 400's
100 EZ kick on back @ 2:30
5 x 100 @ 1:45 faster than 100 pace from 200s |
3 x 300 @ 5:30 100 EZ kick on back @ 3:00
3 x 200 @ 4:15 faster than 200 pace from 300s
100 EZ kick on back @ 3:00
3 x 100 @ 2:15 faster than 100 pace from 200s |
3 x 250 @ 6:30 100 EZ kick on back @ 3:00
3 x 150 @ 4:00
100 EZ kick on back @ 3:00
3 x 50 FAST @ 1:30
|
| Recovery |
50 EZ |
50 EZ |
50 EZ |
| Kick set |
|
(only 3x) |
(only 2x) |
|
4 x |
50 kick @ 1:30 2 x 25 FAST kick @ :45 |
50 kick @ 2:00 2 x 25 FAST kick @ 1:00 |
50 kick @ 2:00 2 x 25 FAST kick @ 1:00 |
| Cool down |
200 choice |
200 choice |
200 choice |
| Total Yards: |
4600 |
3550 |
3000 |