WARM-UP (1000 yds)
- 3 x (4 x 25 on :30 + 1 x 100 on 2:00)
Set a relaxed pace for the first set of 4 x 25.
Then keep that pace for 100.
Pick up the pace a bit for the second and third rounds. - 2 x (4 x 50) Drill
#1: Fashion model on back
#2: Fashion model face down
#3: Fashion Model face down w/ kick pause. Drive opposite hip down as you kick.
Repeat on other side.
#4: Two beat freestyle
MAIN SET (2250 yds)
EN-1 Set (1000yds) = Threshold Pace + 3s/100 yds
- 100, 200, 300, 400
Rest = HR drops to 120 (ages < 50) or 110 (ages 50+)
EN-2 Set (700 yds) = Threshold Pace
- 2 x (200 + 150 + 100)
- Rest = :20s for 200, 15s for 150, 10s for 100
SP-2 Set (350 yds) = Sprint
- 4 x 25 on 1:30
- 4 x 50 drill on 1:00
- 1 x 50 fast