WARM-UP (1000 yds)
- 1 x 300 choice
- 2 x 200 moving buoy drill w/ :15s rest
- 2 x 150 free (#1 w/ belt, #2 no belt, keep hips high)
MAIN SET (2800 yds)
HEARTRATE SET (900yds)
- 3 x 300 (#1: w/ fins, #2: w/ paddles, #3 fins and paddles)
Initial HR after 300: Mary 132-148, Megan 144-158
Ready for another 300 @ Mary: 105, Megan 120
EN-2 Set (1600yds) = Threshold Pace
Challenge: Keep the clock running between distances.
- 4 x 100 on 1:40 Goal Time: 1:23/1:25
- 2 x 200 on 3:15 Goal Time: 2:46/2:50
- 2 x 400 on 6:30 Goal Time: 5:32/5:40
SP-1 Set (300yds) = Sprint
- 4 x (50 choice w/ fast kick + 25 EZ free) on 1:40