WARM-UP (1300 yds)
- 1 x 300 choice
- 2 x 200 drill by 50s:
50 pull w/ buoy + 50 pull w/ buoy between knees +
50 pull w/ buoy between ankles + 50 free - 6 x 50 free on 1:00 w/ 2 fly strokes off of the walls
- 6 x 50 choice kick on 1:15
MAIN SET (2000 yds)
- 4 x 500 as follows:
#1: 10 x 50 on :55
Pace: Threshold (Average 50 pace for your 400)
#2: 5 x 100 on 1:40
Pace: Threshold (Average 100 pace for your 400)
#3: Broken 500 at 100, 200 and 300 to check pace for 10s
Threshold
#4: Straight 500
Report times to coach
Cool Down (200 yards)
- 2 x 100 any stroke but free
Total Yards: 3500