Noon – 11:30 to 1:00pm session
Warm Up:
- 800m mix swim/pull/kick
Set 1: Base Aerobic
- 4 x 100 FS on 1:45, swim 1:28-1:30
- 50 Easy kick, 50 Scull
- 4 x 100 BK on 2:15, swim 1:40-1:45
- 50 Easy kick, 50 Scull
- 4 x 50 BR on 1:15, swim +/- 50sec
Set 2: Threshold
- 4 x 100 FS on 1:40, swim 1:20 – 1:22
- 50 Easy kick, 50 Scull
- 4 x 100 BK on 2:00, swim 1:32 – 1:38
- 50 Easy
Set 3:
- 5 x 50 FS on 1:00, swim <40
Swim Down: 50 Easy