WARM-UP (1300 yds)
- 1 x 500 choice (or whatever you can do in 10 minutes)
- Vertical Kick at 5:25am: 6 x :40s kick + :20 rest
- 4 x 200 w/ :15s rest
Odds – moving buoy pull = 50 thighs, 50 knees, 50 ankles, no buoy
Evens – Tighten Up Drill (50 abs + 50 retract shoulders and long neck + 50 gluts + 50 everything)
MAIN SET (2000 – 2500 yds)
Threshold Endurance Set (EN-2)
- 4 x 500 w/ :30-40s rest was follows:
- #1: Broken at each 100 for 10s
- #2: Broken at 150, 150 , 150 , 50 for 10s
- #3: Broken at 200, 200, 100 for 15s
- #4: Broken at 250, 250 for 20s
- Optional: 500 not broken
Cool Down (300 yards)
- 3 x 100 choice on 2:00