Warm-Up (800 yards)
- 1 x 200 choice
- 1 x 300 – 100 L arm only + 100 swim + 100 R arm (Opp. arm extend)
- 1 x 300 pull – 1st 25 of each 100 is catch-up
Main Set (2500 yds)
- EN-1 Set (850 yds): Basic Endurance (Threshold pace + 4s per 100yds)
Rest is based on your heartrate. Go when it hits 110 or lower.
1 x 150
1 x 200
2 x 250 - EN-2 Set (900 yds): Threshold Pace
2 x (200 w/ :20s rest + 150 w/ :15s rest + 100 w/ 10s rest)Challenge: No extra rest between rounds
- SP-1 Set: Sprint
4 x 25 Sprint on 1:00
4 x 50 Drill on 1:00
1 x 50 choice fast - Kick Set (400yds)
1 x 100 kick w/ board w/ :20s rest
4 x 50 kick w/ :20 rest
5 EZ + 25 fast + 12.5 WZ
1 x 100 choice kick w/ board
Cool Down (200 yds)
- 4 x 50 choice on 1:00
Total Yards: 3400