WARM-UP (1200 yds)
- 1 x 300 choice
- 2 x 150 as follows: 50 weightless arms w/ buoy + 50- 6-3-6 + 50 free
- 4 x 75 kick on 2:00
#1- All moderate, #2: 25 hard + 50 moderate,
#3: 50 hard + 25 moderate, #4: all hard - 3 x 100 on 1:35 @ threshold pace
MAIN SET (2100-2200 yds)
EN-2 Set (1200yds) = Threshold Pace.
- 4 x 300 w/ :1:00 rest
Need 100 splits to get average for new threshold pace
EN-1 Set (900 – 1000yds) = Threshold Pace + 3s/100yd
- 15 minute non-stop swim
SP-1 Set (0yds) = Sprint pace
- 4 x :30s fast vertical kick w/ 1:00 rest