WARM-UP (1200 yds)

  • 10 minute swim – any stroke you want
  • 5 x 50 vertical kick w/ :10s rest
  • 4 x 100 on 1:40 Pull Set
    #1: 50 breast + 50 free              #2: 50 back + 50 free
    #3: 100 free                              #4: 25 Fly + 75 free
  • Partner 25s – one person will be floating on their back, head first
    #1: Push a partner w/ your choice kick
    #2: Swim with a partner’s feet on head, not touching their legs

MAIN SET (2250 yds)
Threshold Endurance Set

  • 4 x 250 on 3:45
  • 4 x 125 on 2:15 – 2 fly strokes off of each wall
  • 6 x 75 choice kick w/ :15s rest
  • 6 x 2-Turn 50s from middle o pull on 1:00 – Work the turns

Cool Down (200 yards)

  • 4 x 50 on 1:10 choice

Total Yards: 3650

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s