WARM-UP (1300 yds)
- 1 x 400 choice
- 4 x 100 as follows: 25 L arm lead kick, 25 R arm lead kick,
25 alt. L arm lead, R arm lead by 6 kicks/side, 25 6-beat kick freestyle - 12 x 50 on 1:00 (Descend 1-4, 5-8, 9-12)
Suggestion #1, 5, 8 are stroke, #2, 6, 10 are 25s
MAIN SET (2200 yds)
EN-2 Set (1200yds) = Threshold Pace.
- 2 x 200 on 3:15 Goal Time: 2:48/2:54
- 1 x 300 on 4:45 Goal Time: 4:12/4:21
- 2 x 50 on :55 Goal Time: :42/:43
- 1 x 400 Goal Time: 4:36/5:48
EN-2 Set (800yds) = Threshold Pace + 3s/100yd
- 50, 100, 150, 200, 150, 100, 50
Rest is based on HR – Return to 110
SP-1 Set (200yds) = Sprint pace
- 2 x [(4 x 25 choice on 1:00 from a dive) w/ 1:00 extra rest]