Warm-up + Kick Set (1100 yds)
- 1 x 400 choice
- 8 x 50 on 1:15
Odds (#1, #5) are paddle on head drill
Odds (#3, #7) buoy pull drill
Evens are free or back - Kick: Two Rounds of continuous kick
25 hard, 25 moderate, 50 hard, 50 moderate
Main Set (1800 yds)
- 8 x 100 on 1:55 @ threshold pace
- 1 x 400 continuous swim as follows:
100 EZ backstroke + 100 moderate backstroke + 100 EZ free + 100 moderate free - 8 x 50 on 1:00 @ threshold pace
- 1 x 200 build by 50s
Cool Down (200 yds)
- 2 x 50 EZ kick
- 2 x 50 EZ pull