Warm-Up (1050 yards)
Rest as long as you want in between repeats
- 3 x 150 – 100 free + 50 choice kick
- 3 x 150 – 100 choice drill + 50 choice swim
- 1 x 150 – 100 stroke + 50 build free
Main Set (2400 yds)
Challenge: Keep the clock going!
If you need to break, do it when the pace changes.
- 1 x 200 on 3:15 Pace = Threshold
- 2 x 100 on 1:40 Pace = Threshold
- 1 x 200 on 3:10 Pace = Threshold
- 2 x 100 on 1:35 Pace = Threshold
- 2 x 200 on 3:20 Pace = Threshold + 2s/100yds
- 1 x 400 on 7:00
400 Option: Every 4th 25 = streamline kick on your back - 1 x 800 @ threshold + 4s/100yds Pace = Threshold +4s/100yds
Cool Down (200 yds)
- 1 x 200 EZ kick or pull