WARM-UP (1000 yds)
- 200 SKPS
- 4 x 50 Single Arm Pull w/ Opposite Arm at side
(Breathe on non-stroking side. Hips, shoulders and neck roll together)
Odds: Left arm pull
Evens: Right arm pull
MAIN SET (2250 yds)
EN-2 Set = Threshold Pace
- 4 x 100 on 1:40 or threshold pace + 10s
- 2 x 200 on 3:15 or threshold pace + 20s
- 1 x 200 recovery kick
SP-2 Set = Sprint
- 4 x 50 on 3:00
EN-1 Set = Threshold Pace + 3s/100 yds
- 600, 300, 150
Rest = HR drops to 120 (ages < 50) or 110 (ages 50+)