WARM-UP (1000 yds)
- 1 x 400 choice
- 6 x 50 drill – One arm, opposite arm at side. Breathe on non-stoking side.
- 4 x 75 pull w/ :15s rest USE YOUR LATS!
MAIN SET (2900 yds)
EN-2 Set (1600yds) = Threshold Pace
Two Rounds: Keep the clock running between distances, break 1:00 between rounds.
- 4 x 50 on :50 Goal Time: 42
- 4 x 100 on 1:35 Goal Time: 1:23/1:25
- 1 x 200 on 3:10 Goal Time: 2:46/2:50
HEARTRATE SET (900yds)
- 250, 300, 350 – Kick the first 100 of each
Goal: Initial HR is: 132-148
Swim the next distance when HR is Mary:110-120
SP-1 Set (400yds) = Sprint
- 4 x (4 x 25 choice on :30) Keep same stroke for 4 x 25
Fast -> EZ, EZ -> Fast, All EZ, All Fast