Warm-Up (1300 yards)
- 1 x 300 – Every 4th 25 is backstroke
- 2 x 150 – Tighten Up
- 3 x 100 w/ :15s rest
First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board - 8 x 50 on 1:00 Swim Golf
Main Set (2100 yds)
- 3 x (3 x 100 on 1:40)
1st 100 is Threshold + 2s, 2nd 100 is Threshold Pace, 3rd is pace – 2s
Example Times: 3 x (100 @1:25 + 100 @1:23 + 100 @1:21) - 4 x 225 w/ :20s rest
Odds are pull w/ the middle 75 fast
Evens are pull w/ the first 75 choice stroke pull - 1 x 300
Every 3rd 50 is streamline kick on your back (K)
Example: 100 free + 50 K + 100 back + 50 K
Cool Down (200 yds)
- 1 x 200 EZ