WARM-UP (1300 yds)
- 1 x 300 drill/swim as follows: 25 drill + 25 swim + 50 drill + 50 swim + 75 drill + 75 swim
- 1 x 500 swim as follows: 25 moderate + 25 EZ + 50 moderate + 50 EZ + 75 moderate + 75 EZ + 25 FAST + 25 EZ + 50 FAST + 50 EZ
- 1 x 500 kick as follows: 25 moderate + 25 EZ + 50 moderate + 50 EZ + 75 moderate + 75 EZ + 25 FAST + 25 EZ + 50 FAST + 50 EZ
MAIN SET (2000 yds)
Threshold Overload Set – Two Rounds – Keep the clock going
50s are threshold -1s, 100s are threshold -2s, 200s are threshold -4s
- 4 x 50 on 1:00
- 2 x 100 on 1:40
- 1 x 200 on 3:20
- 1 x 2:00 minute rest
Basic Endurance Set
- 4 x 200 on 3:30
Odds: Open Turns, Breaststroke pull out & breakout off walls, then free
Evens: All backstroke with 3-4 x underwater dolphin kick off each wall
Cool Down (200 yards)
- 1 x 100 double arm back + 1 x 100 breaststroke
Total Yards: 3500