WARM-UP (1300 yds)

  • 2 x 150 squeeze drill
  • 3 x 200 on 3:20 – descend each 50
  • Breaststroke Drills – 8 x 50 w/ :10s rest– 25 drill + 25 breaststroke
    1-2. Windshield Wiper Scull – 3 sculls then one pull while free kicking–
    3-4. Breaststroke pull w/ free kick
    5-6. Break it down real slow – Pull, breathe, kick, glide
    7-8. All fours – 4 x pull + 4 x kick + 4 x breaststroke

MAIN SET (2500 yds)

Threshold Endurance Set (EN-2)

  • 9 x 200 on descending intervals – Goal Time: Kevin (2:24)
    #1-3: on 2:45                   #4-6: on 2:40   ,               #7-9: on 2:35
    John/Maggie (2:55)
    #1-3 on 3:15,  #4-6 on 3:10,   #7-9 on 3:05
  • 1 x 200 kick recovery

Overload Endurance Set (EN-3)

  • 10 x 50 on :55

Goal Time: Kevin :34s,  John/Maggie : 39s

Cool Down (300 yards)

  • 3 x 100 choice on 2:00

Total Yards: 4100

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