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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