WARM-UP (1600 yds, 30 minutes)

  • 4 x 100 choice on 1:50
  • 4 x 100 choice stroke kick on 1:45
  • 4 x 100 – 50 choice free drill + 50 swim on 2:00
  • 4 x 100 pull on 1:45

MAIN SET (2000 yds, 40 minutes)

Threshold Endurance Set (Hold pace given or better)

  • 8 x 100 free on 1:40 Jack 1:22,  John/Maggie  1:28,  Megan 1:30

Basic Endurance Set (Moderate effort, no set goal times)

  • 4 x 100 on 2:00 – 25 breast pull w/ free kick + 50 back + 25 free
  • 4 x 100 on 2:00 – 50 breast + 25 backstroke kick + 25 free
  • 4 x 100 on 2:00 – 37.5 fly + 62.5 free

Cool Down (200 yards)

  • 2 x 100 choice on 2:10

Total Yards: 3800

 

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