WARM-UP (1100 yds)
- 3 x 200 (FPC = free, pull, choice) on 3:40
- 5 x 50 kick on 1:20
- 1 x 150 Breathing Drill w/ paddle on head
- 4 x 25 power push-offs w/ breakout on :30
MAIN SET (2600 yds)
EN-1 Set (1200 yds) = Threshold Pace + 3s/100yds
4 x (50+ 100 + 150)
Rest is :10s, 15s, 20s
EN-2 Set (1200yds) = Threshold Pace
4 x 300 free or IM on 4:50 Goal Time: 4:21 (Megan)
SP-2 Set (200 yds) = Sprint
2 x 25 choice on :45
2 x 50 choice on 1:30
2 x 25 choice, dive start on 1:00: