Warm-Up (1000 yards)
- 1 x 200 choice
- 4 x 100 on 1:45
50: 6-beat kick, Count your strokes
50: 2-beat kick, Keep same stroke count - 4 x 75 w/ :15s rest
Moving buoy drill/pull - 1 x 100
Swim with a quick finish & a tight core
Main Set (2500 yds)
- 2 x 600 w/ :45s rest
200 Free or back + 100 kick (no board) + 200 negative split + 100 stroke - 4 x 150 on 2:40
50 EZ + 50 Fast + 50 moderate - 5 x 100 on 1:40 @ Threshold minus 1s/100yds pace
- 8 x 50 kick on 1:15
Odds are fast, Evens are easy
Cool Down (200 yds)
- 4 x 50 EZ on 1:00