WARM-UP (1100 yds)
Two Rounds – First round interval on the left, second round on the right
- 1 x 200 choice on 3:20/3:10
- 2 x 75 pull on 1:30/1:20
- 2 x 50 Tombstone kick on 1:30/1:20
- 4 x 25 on :30 power push offs – ½ length fast underwater, then EZ
MAIN SET (1900 yds, 32 minutes)
Keep the clock going. No extra breaks. Adjust interval so you get 20s rest per 100 on the non-recovery repeats. (Ex. 400 time = 4:45, repeats on 1:35, hold 1:12
- 1 x 100 on 1:40 Hold AVG 100 pace from 400 race time
- 1 x 100 on 2:00 This is your recovery
- 2 x 100 on 1:40
- 1 x 100 on 2:00
- 3 x 100 on 1:40
- 1 x 100 on 2:00
- 4 x 100 on 1:40
- 1 x 100 on 2:00
- 5 x 100 on 1:40