Warm-up (1200 yds) Two Rounds
(First round interval is on the left, second on the right.)
- 4 x 50 on 1:05/1:00 or 4 x 50 on 1:20/1:15
- 2 x 100 on 1:50/1:45 or 2 x 100 on 2:00/1:55
- 1 x 200 on 3:15/3:10 or 1 x 200 on 3:45/3:40
Drill Set–(300 yds)
- 6 x 50 on 1:00 or 1:15 – 25 drill + 25 free
drill = 3 strokes + 10s glide, eyes downward, body 45*
Threshold Endurance (EN-1) Set (700-900 yds)
- 6-8 x 100 on 1:30/1:45/or 2:00 (whichever interval gives you :10-15s rest)
- 1 x 100 recovery pull
Kick Set on back (200 yds)
- 2 x 100 w/ :30s rest as follows:
25 arms in streamline, fly kick
25 arms crossed on chest – backstroke kick
25 arms at sides, breast stroke kick, heels touch hands
25 arms point toward ceiling, Titanic w/ backstroke or fly kick
Optional Mini Stroke Set (400 yds)
- 4 x 100 IM on 2:00/2:20 or 2:45 (choose and interval that gives you :30s rest)
Cool Down (200 yds choice)
Total Yards: 2600-3200