WARM-UP (900 – 1100 yds)
- 1 x 200 or 1 x 300 choice
- 2 x 100 – 1st 100: Paddle on head, 2nd 100: Free w/ long neck
- Vertical Kick: 3 x 1:00 w/ :30s rest
- 4 x 50 One arm buoy pull
#1: Left arm – 2 catch + 1 pull
#2: Right arm – 2 catch + 1 pull
#3: High catch freestyle
#4: 25 Left arm buoy pull + 25 right arm buoy pull - 4 x 100 or 4 x 75 on 1:50 – Hold threshold pace (EN-2)
MAIN SET (1300 – 1800 yds)
- Two Rounds of Threshold Overload EN-3 Set
1 x 200 w/ 45s rest
2 x 100 w/ :30s rest
2 x 50 w/ :20s rest
1 minute rest - Kick Set
4 x 75 kick on 2:00 - Optional Stroke Set:- One or Two Rounds
2 x 25 power push-offs – your choice of stroke on :35
4 x 25 on 1:00 – fast pace
2 x 50 on 2:00 – fast pace
Cool Down (200 yards)
- 2 x 100 on 2:20 choice