WARM-UP (1000 yds)
- 1 x 300 choice
- 3 x 100 weightless hand drill – L arm, R arm, both arms
- Kick ladder – alternate fast and moderate kick
2 x 25 + 2 x 50 + 2 x 75 - 4 x 25 power push-offs on :30
MAIN SET (2900 yds)
EN-1 Set (800yds)
- 4 x (100 pull – USE YOUR LATS + 100 choice swim)15s rest
EN-2 Set (1800yds) = Threshold Pace
Challenge: Keep the clock running between distances.
- 4 x 75 on 1:15 Goal Time: 1:02/1:04
- 4 x 150 on 2:25 Goal Time: 2:04/2:07
- 4 x 225 on 3:40 Goal Time: 3:08/3:11
SP-1 Set (300yds) = Sprint
- 1 x 300 – continuous w/ fins
Alternate 25 fast w/ 25 EZ