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
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