WARM-UP (1500 yds)

  • 200 SKPS
  • Butterfly Progression Set
    • Vertical fly kick – no fins: 6 x ( :15 kick + 15s rest)
    • 3 x 100 fly kick w/ fins on back :15s rest
    • 4 x 25 scull w/ fins – scull out hips up butt out, scull in squeeze abs in
    • 4 x 75 on 1:10  w/ fins – 25 L arm only, 25 R arm only, 25 both arms

MAIN SET (1250 – 2450 yds)
Sprint Set (SP-2) – As fast as you can

  • 6 x 25 power push-offs then EZ to wall on :30
  • 6 x 50 choice on 3:00 (Dive in is optional)

Basic Endurance Set (EN-1) – Hold your 1000 pace + 2s

  • 4 x 200 on 2:45 or 3:10 (Kevin – 2:30, Jack – 2:48, John 2:59)

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

  • 3 x 400 on 5:45 or 6:15 (Kevin – 4:56, Jack – 5:32, John – 5:52)

Cool Down (300 yds)

  • 3 x 100 choice on 2:00

Total Yards: 3050 – 4250

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