WARM-UP (1100 yds)
- 4 x 200 SKPS
- 4 x 75 on 1:30 – 25 choice stroke kick + 25 stroke drill + 25 stroke
Warm up the stroke that you would like to sprint
MAIN SET (1600 yds)
- Power Set – Maximum Effort
8 x power push off + 4 stroke cycles, then EZ to the wall on :45 - Threshold Endurance Set
5 x 200 on 3:20, broken at the 100 for 10s to check pace
Hold 500 pace for the 1st 100, then 500 – 3s for the 2nd 100 - 1 x 200 Pull Recovery
- Sprint – Lactate Production Set – Maximum Effort
8 x 25 choice on 1:30
Cool Down (300 yds)
- 1 x 300 choice
Total Yards: 3000
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