Warm Up 800/20:00
300 Mix Up Strokes every 75
4x50 @:10-15s Rest -Odds Kick -Even's Swim
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest -Odds as Few Strokes as Possible -Evens as Few Breaths as Possible
Threshold Discovery 600/15:00
1x200
• Strong, controlled effort (≈90%)
• You should NOT sprint
• Record time
1x100 Active Recovery
1x100
• Slightly faster than the 200
• Still controlled, no fading
• Record time
*Take your 200 pace per 100, take your 100 pace per 100, and your threshold pace is right in between those two.*
4x50 @:15s Rest
• 50 Threshold pace
• Stroke count must stay consistent
• If pace falls apart → adjust slightly slower
Main Set 2000/50:00
2 Rounds
4x100 @:10-15s Rest Hold Threshold Pace
2x150 @:15-20s Rest Hold Same Pace Per 50 as your 100s
4x50 @:10-15s Rest Hold Threshold pace
4x25 @:20s Rest 90% Effort
Cool Down 200/5:00
4x50 Choice
3600 Yards 90 Minutes
