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ENDURANCE SET (950 yards)
- Distance Ladder – Proceed to the next distance when your heart rate drops below 120bpm
- 1 x 50
- 1 x 100
- 1 x 150
- 1 x 200
- 1 x 250
- 2 x (4 x 25 on :50)
- #1: power push off w/ fast break out then easy
- #2: build to fast finish
- #3: all easy
- #4: all fast
DRILL SET (800 yards)
- Two Rounds
- Vertical Kicking – 4 x 30s kick + :30s rest
- 1 x 100 pull w/ paddles
- 1 x 100 pull w/ agility paddles
- 1 x 100 swim
- Turn work if time permits
COOL DOWN (100 yards)
- 1 x 50 double arm backstroke
- 1 x 50 choice kick
Total Yards: 1850
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