Warm-Up (700 yds)
- 1 x 400 choice at 50% of max speed
Kevin – Hold 1:30 pace, Megan – Hold 1:48 pace - 2 x 150 drill progression (Use a snorkel if you have one)
25 – L arm lead, 25 R arm lead, 25 6 & 6, 25 6-3-6, 50 Free,
Main Set (2000 yds)
- Heart rate set – 4 x 300
Rest is determined by heartrate and age
(see description above) - Sp-2 Set (lactate production)
TWO ROUNDS
4 x 25 fast pull on 2:00
4 x 25 fast kick on 2:00
1 x 200 stroke drill
Cool Down (200 yds)
200 backstroke or double arm backstroke