Warm-Up (1000 yards)
- 1 x 200 choice
- 4 x 100 w/ :15s rest – 50 choice kick + 50 choice swim
- 8 x 50 w/ :10s rest – 25 choice drill + 25 swim
Drills – Fly (400 yds)
- Vertical Kick
4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) - 8 x 25 – One arm fly w/ fins, breath to the side
Kick arm out of water, then kick arm into water (2 kicks per stroke)
Odds are L arm, Evens are R arm - 4 x 25 – Biondi Drill – 3 kicks then breathe drawing arms back
Main Set (1800 yds)
- EN-2 Set (800 yds)
2 x 200 @ threshold pace on 3:15 or 30s rest
1 x 400 @ threshold pace
- EN-1 Set (500 yds)
5 x 100 w/ :15s rest as follows: 50 kick + 25 drill + 25 swim - EN-3 (500 yds)
10 x 50 on 1:00 Goal Time: threshold minus 2s per 50yd - Review Open Turn Drills: backwards somersault from float,
Elbow your brother, Call your mother, Push-offs
Cool Down (200 yds)
- 1 x 200 choice