WARM-UP (1400 yds)
- 150 SKPS
- 8 x 75 on 1:30 –50 drill + 25 swim
Drills to choose from: Paddle on head, Catch-up, Weightless hands, One arm pull holding buoy, Moving buoy, Fists, and Sculling - 4 x 50 Swim Golf on 1:00
MAIN SET (2400 yds)
Goal: See what the minimum interval that you can hold your 400 pace
If you can’t make the interval, substitute every other 100 w/ a 50
- 4 x 100 on 1:40
- 1 x 100 choice recovery kick
- 4 x 100 on 1:35
- 1 x 200 recovery pull
- 4 x 100 on 1:30
- 1 x 100 choice recovery kick
- 4 x 100 on 1:25
Cool Down (200 yards)
- 1 x 200 easy pull