WARM-UP (800 yds)

  • 1 x 200 choice
  • 8 x 75 w/ :15s rest – 25 no board kick + 25 drill + 25 swim

MAIN SET (2400  yds)

Two threshold endurance sets plus recovery and kick.  Try to keep the clock moving in order to get the most benefit. This set is to be swum at your 500 pace

  • 10 x 100 free on 2:00 (Pacing: R/D: 1:35, Andrea 1:41, Kyle: 1:47)
  • 1 x 200 backstroke pull recovery on 5:00
  • 4 x 50 choice kick on 1:30
  • 4 x 200 free on 3:45
    #1: 50 moderately fast + 150 moderate
    #2: 100 moderately fast + 100 moderate
    #3: 150 moderately fast + 50 moderate
    #4: 200 moderately fast  (R/D 3:05, Andrea 3:20, Kyle 3:35)
  • 4 x 50 breaststroke kick on 1:30

Cool Down (200 yards)

2 x 100 choice on 2:15

Total Yards: 3400

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