WARM-UP (1100 yds)
- 1 x 500 choice
- Vertical Kick: 5 x 1:00 w/ :30s rest
- 2 x (3 x 100 w/ :15s rest)
#1: Drill: Catch-up w/ PVC pipe
#2: Drill: Catch-up keeping non-stroking hand weightless in front
#3: Freestyle w/ weightless hands driving forward before catch
MAIN SET (2650 yds)
EN-1 Set (1200 yds) = Threshold Pace + 3s/100yds:
- 6 x 100 on 1:40
- 4 x 150 on 2:10
SP-2 Set (250 yds) = Sprint
- 2 x (1 x 50 on 2:00 + 1 x 75 on 3:00)
EN-2 Set (1200yds) = Threshold Pace
- 1 x 400 on 6:30 or 1:00 rest
- 1 x 800