Warm-Up (1000 yards)
- 1 x 200 choice
- 4 x 50 pull on :55
25: L arm only + 25 R arm only
Which one has a higher stroke count? - 8 x 25 kick on :50
Odds: 12.5 L leg only + 12.5 both legs
Evens: 12.5 R leg only + 12.5 both legs - 4 x 100 w/ :20s rest 25 Doggie + 25 Tarzan + 50 Free
Main Set (2500 yds)
- 1 x 400 w/ :30s rest
Every 4th 25 is backstroke - 2 x 200 on 3:10 |
@ Threshold pace (2:46) - 1 x 300 w/ 30s rest
Every 4th 25 is breaststroke - 2 x 150 on 2:25
@ Threshold -1s/100yd pace (2:03) - 1 x 200 w/ :30s rest
Every 4th 25 is back or breast - 2 x 100 on 1:40
@ Threshold -2s/100yd pace (1:21) - 1 x 100 w/ :30s rest
First 25 is fly - 2 x 50 on 1:00
@ Threshold -3s/100yd pace OR stroke (39) - 1 x 100 w/:30s rest
EZ - 4 x 100 on 1:50
@ Threshold -4s/100yd pace (1:19)
Cool Down (200 yds)
- 4 x 50 EZ on 1:00
Total Yards: 3700