WARM-UP (1400 yds)
- 1 x 400 easy swim
- 3 x 200 on 4:00 drill/swim
Drill Suggestions: One arm-backstroke, breaststroke 2/2/2, one arm fly, catch-up with the stick, fist - 4 x 100 IM kick on 2:20
MAIN SET (2600 yds)
For this set, you may use the 50s to recover with a pull or kick.
Your choice of stroke, but keep it the same for 4 x 75
- 4 x 75 on 1:25 Goal Time = 1:06 (free)
- 4 x 50 on 1:15
- 4 x 75 on 1:20 Goal Time – 1:04 (free)
- 4 x 50 on 1:15
- 4 x 75 on 1:15 Goal Time = 1: 02 (free)
- 4 x 50 on 1:15
- 4 x 75 on 1:10 Goal Time = 1:00 (free)
- 4 x 50 on 1:15
EN-2 (600 yds) @ Threshold pace
- 4 x 150 on 2:30 Goal Time: 2:04
Recent Comments