Focus: Body Rotation, On Deck: Plank Hip Rolls and Reach Throughs

Warm-up + Drill (1800 yds)

  • 1 x 400 choice
  • 12 x 50 descend on :55 choice
  • 1 x 200 pull
  • 8 x 50 one arm w/ opposite arm down, breathe on non-stroking side on 1:00

Threshold Endurance Set (EN-2) (800 yds)

  • 4 x 200 on 3:00
    Hold your 400 pace: Kevin – 2:34, Jack 2:26, Mary 2:40

Basic Endurance Set (EN-1) (600 yds)

  • 2 x 100 on 1:40
    Pace is 400 pace + 4s/100: Kevin: 1:21, Jack: 1:22, Mary 1:24
  • 1 x 400 free–At above pace. This is a recovery swim for the hard swims from the past two practices.
    ***You may substitute an EZ 200 IM for the 400 free ***

Cool Down (200 yds)

  • 4 x 50 choice on 1:00                              

Total Yards: 3400

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