WARM-UP (1000 yds)
- 1 x 400 choice
- 2 x 100 drill w/ :15s rest 75 fist drill + 25 free
- 2 x 100 kick on 2:45 NO BOARD as follows:
25 fashion model on back + 25 streamline on back +
25 L arm lead + 25 right arm lead - 8 x 25 on :30 Power push-offs
MAIN SET (2700 yds)
EN-3 Set (500yds) = Threshold Pace MINUS 2s/100yd
- 10 x 50 on 1:00 Goal Time: 40/:41
EN-2 Set (1200yds) = Threshold Pace.
- 6 x 200 on 3:10 Goal Time: 2:46/2:50
EN-1 Set (1000yds) = Threshold Pace + 3s/100yd
- 100, 200, 300, 400
Rest is: 10s, 20, 30s, 40s
This is where you can substitute stroke or IM