WARM-UP (1000 yds)
- 1 x 300 choice
- 4 x 100 on 1:50: Try to decrease stroke count each 25 of the 100.
- 2 x (3 x 50 drill w/ :15s rest)
#1: Weightless hand on buoy (25 L, 25 R)
#2: Buoy between knees
#3: Buoy between ankles
MAIN SET (2150 yds)
EN-1 Set (1100yds) = Threshold Pace + 3s/100 yds
12 x 100 on 1:45
SP-2 Set (250 yds) = Sprint
- 4 x 25 fast pull w/ buoy on 1:00
- 1 x 50 drill on 2:00
- 4 x 25 fast kick on 1:30t
EN-2 Set (800 yds) = Threshold Pace
- 2 x 400 w/ 1:00 rest