Monday, November 1, 2021
Warm-up Option “A” (1000 yds)
- 1 x 300 choice
- Turn Drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs
- 8 x 2-turn 50s from middle of the pool on 1:00
- 8-10 streamline jumps from bottom of the pool
- Continuous kick ladder – 25 fast, 25 recovery, 50 fast, 50 recovery, 75 fast, 75 recovery
Main Set (2000 – 2600 yds)
This set is to be done at threshold pace. It consists of 5 broken 500s. An additional 1:00 break may be taken in between 500s.
- 4 x 50 on 1:00
- 3 x 100 on 1:40
—————— - 2 x 150 on 2:20
- 1 x 200 on 3:15
__________ - 2 x 250 on 3:40
__________ - 1 x 500
__________ - Optional: 3 x 200 pull on 3:30
Odds are backstroke, Evens free
Cool Down (300 Yds)
- 1 x 100 EZ kick
- 4 x 50 choice on 1:05
Total Yards: 3300 – 3900
Warm-up Option “B” (800 yds)
- 1 x 200 choice
- Turn Drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs
- 6 x 2-turn 50s from middle of the pool on 1:10
- 8-10 streamline jumps from bottom of the pool
- Continuous kick ladder – 25 fast, 25 recovery, 50 fast, 50 recovery, 75 fast, 75 recovery
Main Set (2000 yds)
This set is to be done at threshold pace. It consists of 5 broken 500s. An additional 1:00 break may be taken in between 500s.
- 4 x 50 on 1:05
- 3 x 100 on 1:55
—————— - 2 x 150 on 2:50
- 1 x 200 on 3:45
__________ - 2 x 250 on 4:30
__________ - 1 x 500
Cool Down (200 Yds)
- 1 x 100 EZ kick
- 2 x 50 choice on 1:10