WARM-UP (1000 yds)
- 4 x 100 choice on 2:00
- 2 x (2 x 100 Drill w/ fins)
Odds: Left weightless hand on buoy. Breathe on right as R arm is finishing stroke. Face follows R hand recovery.
Evens: Right weightless hand on buoy - 4 x 1:00 vertical kick w/ :30s rest.
MAIN SET (2500 yds)
EN-1 Set = Threshold Pace + 3s/100 yds
- 400 , 300, 200, 100
Rest = HR drops to 120 (ages < 50) or 110 (ages 50+)
EN-2 Set = Threshold Pace
- 6 x 150 w/ :15s rest
SP-2 Set = Sprint
- 6 x (4 x 25 on :35) as follows:
#1: Sprint, #2: Fist drill
#3: Pull w/ buoy between knees, #4: Pull w/ buoy between ankles
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