WARM-UP (950 yds)

  • 2 x 150 Squeeze Drill (back or free) w/ :15s rest
  • 4 x 50: 25 yds 6 & 6 drill – Use strong down beat kick to initiate rotation
    PLUS 25 yds free
  • 1 x 100 choice kick
  • 7 x 50 choice on 1:05
    #1-2: 12.5 Hard, rest moderate #3-4: 25 Hard, rest moderate
    #5-6: 37.5 Hard, rest moderate               #7: 50 Hard

MAIN SET (2100 yds)

Sprint Set

  • 12 x 25 choice on 1:00

Lactate Threshold Set (Pace = 2-3s faster than 500 pace)

  • 8 x 150 on 2:20/2:50 (Jack: 2:03, John + Maggie: 2:33)
    First 25 is choice stroke, the rest is free

Basic Endurance Set (Pace = 500 pace)

  • 1 x 600 (Goal Time: Jack: 8:18, John + Maggie: 9:00)

Cool Down (200 yds)

2 x 100 choice on 2:00

Total Yards: 3250

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