Warm-Up (1050 yards)
- 2 x 150 w/ :20s rest
50 catch-up w/ stick + 100 swim - TWO ROUNDS
1 x 150 kick w/ board – 75 moderate + 75 strong
1 x 200 pull – 100 build + 50 moderately fast + 50 easy
Main Set (2400 – 2600)
Broken Mile @ basic endurance pace (threshold + 4s/100). Keep the clock going.
- 1 x 500 on 8:30
- 2 x 250 on 4:00
- 4 x 125 on 2:00
- 6 x 50 on :55
YOU CHOOSE how you want to finish the workout.
Choice 1 (600 yds): 8 x 75 on 1:30
50 stroke + 25 free
Choice 2 (800 yds): 4 x 200 on 2:50/3:05
3rd 50 is fast
Cool Down (200 yds)
- 1 x 100 on your back – backstroke or elementary backstroke
- 1 x 100 EZ choice kick