WARM-UP (1100 yds)
- 2 x 150 Squeeze drill
- 2 x (4 x 100 Faddle Drill)
#1: Right Fin + Left Paddle #2: Left fin + Right Paddle
#3: Both fins + both paddles #4: No fins, no paddles
MAIN SET (2450 yds)
Extra Warm-up
- 10 x 75 on 1:15 – Descend the set
Power Set (SP-3)
- 8 x 25 power push off the EZ to the wall after the breakout on :30
Overload Endurance Set (EN-3)
- 20 x 25 on :30 – Try to hold 100 pace minus 2
Kevin(1:12 à16), Jack(1:18 à17), John/Maggie(1:24 à 19) - 1 x 200 recovery pull
Threshold Endurance Set (EN-2)
- 4 x 200 on 3:00/3:10 at 100 pace
Kevin(2:24), Jack(2:36), John/Maggie(2:48)
Cool Down (200 – 300 yds)
4-6 x 50 choice on 1:10
Total Yards: 3750 – 3850
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