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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