Warm-Up - 600/15:00
200 Free - Focus on a long, smooth stroke.
4x50 @ 15s Rest: -25 Free build -25 Choice stroke.
4x50 @ 10s Rest: -Odds Kick (Flutter/Choice) -Evens Pull.
Pre-Set - 400/10:00
4x100 @ 10s Rest: -25 Drill -25 Swim x2. Choose a different stroke each time.
Set 1 – 1100/26:00
4x275 @ 10-15s Rest:
1: 175 Free (threshold pace) / 100 IM
2: 100 IM / 175 Free (threshold pace)
3: 175 Free (threshold pace) / 100 IM
4: 100 IM / 175 Free (threshold pace)
Threshold pace =70-80% Max Effort
Set 2 – 900/22:00
3x300 @ 20s Rest:
1: 100 Fast Free / 100 Moderate Breast / 100 Easy Free
2: 100 I.M / 100 Fast Free / 100 Easy Free
3: 100 Easy Free / 100 Fast Back / 100 Moderate Free
Stroke Transition - 700/18:00
4x175 @ 20s Rest:
1: 50 Free / 25 Back / 50 Breast / 50 Free
2: 50 Free / 25 Breast / 50 Fly / 50 Free
3: 50 Free / 25 Fly / 50 Back / 50 Free
4: 100 I.M /75 Free
Pull & Breathing Pattern – 400/10:00
4x100 @ 10s Rest:
Pull buoy, no kick. Change breathing pattern every 25 (3, 5, 3, 7 for Free).
Cool Down - 200/4:00
4x50 Choice Stroke @ 15s Rest:
4300 Yards 105 Minutes
