Warm-Up (900 yards)
- 1 x 300 choice
- 4 x 75 w/ :15s rest – 25 choice kick + 25 choice drill + 25 choice swim
- 3 x 100 choice pull w/ :20s rest
Drills – Fly (500 yds).
- 6 x 50 Fly kick on back w/ fins w/ :20s rest
Odds: Arms at sides Evens: Arms do a double arm backstroke - 8 x 25 Biondi Dolphin Drill w/ fins w/ :15s rest
Underwater fly kick w/ arms in streamline. Pull arms back to breathe. Repeat.
Main Set (1650 yds)
- EN-2 Set (1200 yds)
3 x 150 on 2:30 – Goal Time: Threshold pace
1 x 100 on 2:00 – Active recovery
2 x 150 on 2:30
1 x 100 on 2:00
1 x 150 on 2:30
1 x 100 on 2:00
SP-1 Set w/ active recovery (450 yds)
100 + 25 fly +100 + 50 back + 100 + 75 free
100 = Smooth on 2:00 25, 50, 75 = Sprint
Cool Down (200 yds)
- 1 x 200 choice