WARM-UP (1300 yds)

  • 1 x 300 drill/swim as follows: 25 drill + 25 swim + 50 drill + 50 swim + 75 drill + 75 swim
  • 1 x 500 kick as follows: 25 moderate + 25 EZ + 50 moderate + 50 EZ + 75 moderate + 75 EZ + 25 FAST + 25 EZ + 50 FAST + 50 EZ
  • 1 x 500 swim as follows: 25 moderate + 25 EZ + 50 moderate + 50 EZ + 75 moderate + 75 EZ + 25 FAST + 25 EZ + 50 FAST + 50 EZ

MAIN SET (2000 yds)

Threshold Overload Set – Two Rounds – Keep the clock going

  • 4 x 50 on 1:00                                   Kevin: 35, Jack :40, John/Maggie : 43
  • 2 x 100 on 1:40                                 Kevin: 1:10, Jack 1:20, John/Maggie 1:26
  • 1 x 200 on 3:20                                 Kevin: 2:20, Jack 2:39, John/Maggie 2:52
  • 1 x 2:00 minute rest

Basic Endurance Set

  • 4 x 200 on 3:45
    Odds: Open Turns, Breaststroke pull out & breakout off walls, then free
    Evens: Backstroke turns, 2-3 x underwater dolphin kick, breakout then free

Cool Down (200 yards)

  • 1 x 100 double arm back + 1 x 100 breaststroke

Total Yards: 3500

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