WARM-UP (1200 yds)
- 1 x 200 choice
- 4 x 150 w/ :20s rest
50 choice kick + 50 paddle on head drill + 50 free w/ tucked chin - 8 x 50 on :55 Build by 12.5yds every 2 50s
MAIN SET (2800 yds)
EN-3 Set Threshold Overload = Threshold MINUS 2s/100yds
- 6 x 100 on 1:55
EN-2 Set (1600yds) = Threshold Pace
Challenge: Keep the clock running between distances.
- 4 x 400 on 6:40 Mary Goal Time 5:52 à 5:32
#1: 100 mod fast + 300 mod Meg Goal Time: 6:00 à5:40
#2: 200 mod fast + 200 mod
#3: 300 mod fast + 100 mod
#4: mod fast @ threshold pace
EN-1 Set (600yds)
- 4 x (100 choice swim + 50 choice kick) :20s rest