Getting Back in the Water

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