WARM-UP (1600 yds)
- 4 x 100 choice on 1:50
- 2 x 200 Moving buoy drill – 50 thighs, 50 knees, 50 ankles, 50 on deck
- 4 x 100 choice stroke kick on 2:20
- 8 x 50 on 1:00
#1-2: 12.5 mod. fast + 37.5 moderate
#3-4: 25 mod fast + 25 moderate
#5-6: 37.5 mod fast + 12. 5 moderate
#7-8: 50 mod fast (set your pace for the upcoming 100s)
MAIN SET (2000 yds)
Threshold Endurance Set (Hold average 100 for 400 pace or better)
- 8 x 100 free on 1:30/1:40
Basic Endurance Set (Moderate effort, no set goal times)
- 4 x 100 on 2:00 – 25 breast pull w/ free kick + 50 back + 25 free
- 4 x 100 on 2:00 – 50 breast + 25 backstroke kick + 25 free
- 4 x 100 on 2:00 – 37.5 fly + 62.5 free
Cool Down (200 yards)
- 2 x 100 choice on 2:00
Total Yards: 3800