Mid-distance workout
Warm UP
200 DPS
4 x 50 scull / kick +20
4 x 50 Des +15
1-4 to 75-80%
(600)
Main set
Des 1-4 for each set to a strong effort. Think about about what your race
strategy If you were doing these distances at a meet. (800,600,400,200) Ex
What you would do for a 500 free or 400 long course: strong build 1st Half,
then Add legs and arms, finish strong
4 x 200 +25
4 x 150 +20
4 x 100 +15
4 x 50 +10
(2000/2600)
8 x 50 pull or swim +15
4,3,2,1 breaths per 50
(400/3000)
Wilfred Ryan Garcia
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