WARM-UP (1100 yds)
- 1 x 400 easy swim
- 4 x 1:00 vertical kick (about 200 yds)
- 4 x 25 YMCA drill/pull – Hold each position for 5s
- 8 x 50 on 1:00 Descend 1-4, 5-8
MAIN SET (2550 yds)
EN-1 (900 yds) @ Threshold pace + 2s/100yd
- 2 x 450 as follows:150 kick + 150 pull + 150 swim
EN-2 (1250 yds) @ Threshold pace
- 5 x 250 w/ :30s rest
#1: Start at a moderate pace, then build the last 50
#2: Start at a moderate pace, then build the last 100
#3-5, Continue adding a 50 build at the end
Challenge: The last 250 s/b at threshold pace 3:27
SP-1 (400 yds) ***Two Rounds***
- 1 x 50 fast kick on 2:00
- 1 x 50 moderate swim on 1:00
- 1 x 50 fast swim on 2:00
- 1 x 50 moderate pull on 1:00