WARM-UP (1100 yds)

  • 1 x 500 choice
  • Butterfly Progression Set
    Vertical fly kick – no fins: 4 x ( :15 kick + 15s rest)
    2 x 100 fly kick w/ fins on back :15s rest
    4 x 50 fly kick w/ fins – 25 kick on L side, 25 kick on right side
    8 x 25 on :30  Full stroke w/ fins: Dive down, pull up, breathe, swing arms around to recover w/ palms down. When head goes down to dive arm recovery s/b complete. Don’t worry about the kick.

MAIN SET (2200 yds)
Basic Endurance Set (EN-1) – Hold your 1000 pace + 3s

  • 4 x 150 on 2:25 (Jack – 2:07, John 2:15)

Threshold Endurance Set (EN-2) – Hold your 1000 pace

  • 4 x 200 on 3:10 (Jack – 2:46, John 2:56)

Overload Endurance Set (EN-3) – Hold your 1000 pace minus 2s

  • 8 x 100 on 1:45 (Jack – 1:20, John 1:25)

Cool Down (200 yds)

4 x 50 on 1:10

Total Yards: 3500

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