WARM-UP (1300 yds)
- 1 x 400 easy swim
- 4 x 100 kick on 2:10
- 2 x 150 stick drill
50 catch-up w/ stick + 50 catch-up w/o stick + 50 free - 8 x 25 on :30 Power push-offs with breakout
MAIN SET (2300 yds)
EN-2 (1200 yds) @ Threshold pace
- 12 x 100 on 1:35 What makes you go fastest?
| 1. Don’t think | 7. Lats |
| 2. Don’t think | 8. Tight core/butt |
| 3. Tuck chin/Long neck | 9. Strong kick |
| 4. Retract shoulders | 10. Light hands |
| 5. Elbow to finger paddle | 11. Re-test |
| 6. Lead w/ wrists | 12. Re-test |
EN-3 (500 yds) Threshold MINUS 2s/100yds
- 4 x 125 w/ :25s rest
EN-1 (600 yds) @ Threshold pace + 2s/100yd
- 4 x (50 kick + 100 pull w/ :20s rest)