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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