WARM-UP (1000 yds)
- 150 SKPS – Are you squeezing? You should be!
- 8 x 50 w/ :15s rest – 25 stroke kick + 25 stroke drill
MAIN SET (1750 yds)
Basic to Threshold Endurance Set
Start with your threshold 200 pace and add 15s. Subtract 5s each 200.
- 4 x 200 on 3:45 (3:25 down to 3:10)
#1: 50 moderately hard + 150 moderate
#2: 100 moderately hard + 100 moderate
#3: 150 moderately hard + 50 moderate
#4: 200 moderately hard - 4 x 50 kick on 1:30
- 3 x 150 IM (back, breast, free) on 3:30
#1: 50 moderately hard + 100 moderate
#2: 100 moderately hard + 50 moderate
#3: 150 moderately hard - 4 x 50 kick on 1:30
- 1 x 100 choice stroke
Cool Down (200 yards)
- 2 x 100 – 50 double arm backstroke + 50 easy breaststroke
Total Yards: 2950