WARM-UP (1000 yds)
- 1 x 400 easy swim
- 8 x 50 – 25 drill + 25 swim on 1:00
Warm up a stroke you want to swim later - 4 x 50 choice kick on 1:10
MAIN SET (2800 yds)
EN-1 (500 yds) @ Threshold pace + 2s/100yd
- 5 x 100 add-a-stroke w/ :15s rest
#1: Free #2: 25 stroke + 75 free #3: 50 stroke + 50 free…
EN-2 (1600 yds) @ Threshold pace
- 6 x 250 w/ :25s rest
- 1 x 100 EZ
SP-1 (700 yds) Sprint Set
- 4 x 25 on 1:00
- 4 x 50 drill on 1:00
- 4 x 50 fast on 2:00
- 8 x 25 drill on :30