Warm-Up (1400 yards)
- 3 x 400 as follows
200 Free + 100 IM Drill + 100 choice kick - 8 x 25 on :30 Power Push-Offs – Work the underwater!
Main Set (2000 yds)
TWO ROUNDS
- 3 x 200 on 3:20
Try to drop 2s each 200 by
working the 3rd 50, then the last 75, then the last 100 - 1 x 200 @ threshold pace 2:45 (may substitute backstroke)
- 1 x 200 choice kick
- 2 x 200 on 3:15
Work the 3rd 50 on the first 200, then the last 100 on the second 200 - 1 x 200 @ threshold pace 2 :45 (may substitute backstroke)
- 1 x 200 choice kick
Cool Down (200 yds)
- 1 x 200 EZ