Warm Up (900 yds)
- 1 x 350 choice
- 1 x 150 Drill: Rotational Balance w/ arms
- Start face down in position 11
- As right arm pulls, turn to your backside w/ L arm extended
- Kick on your back w/ L arm extended and R arm at side
- Rotate back to face down position 11
- Repeat w/ L arm
- 8 x 50 on 1:00: Swim Golf
Main Set (2500 yds)
EN-2 Set (1000 yds) = Threshold Pace</h3)
- 5 x 200 on an interval that gives :20s rest
EN-1 Set (1500 yds) = Threshold Pace + 3s/100yds
Think of a strategy for this set and repeat 2X.:
EX: Long neck, Lead w/ wrists, Engage lats
- 1 x 600
- 2 x 300
- 2 x 150
Rest is based on your HR