WARM-UP (1000 yds)
- 1 x 400 easy swim – your choice
- 8 x 25 drill – paddle on the head
- 1 x 200 pull w/ tucked chin head position
- Vertical Kick: 4 x :40s w/ :20s rest
MAIN SET (2800 yds)
EN-1 (400 yds) @ Threshold pace + 2s/100yd
- 4 x 100 choice as follows w/ :15s rest
25 no board kick + 25 drill + 50 swim…
EN-2 (1700 yds) @ Threshold pace
- 8 x 200
#1-2: 30s rest
#3-4: 25s rest
#5-6: 20s rest
#7-8: 15s rest Try to keep Goal Pace @ 2:46 throughout or whatever your threshold pace is - 1 x 100 EZ
SP-1 (800 yds) Sprint Set – Two Rounds
- 4 x 25 fast pull on 1:00
- 4 x 25 fast kick on 1:00
- 1 x 200 drill on 4:00