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Sunday March 27
Coach Jody

Stroke Threshhold

Warm up
  1. 300 Swim
    2 X 150 Pull
    3 X 100 Reverse IM
    All on 10 seconds rest
    900
Main Set
  1. The goal of this set is to swim as much of the 4 X 100's non-free as possible.
    4 X 100 on +15
    4 X 50 on + 30 (First 3 Kick)
    4 X 100 on +10
    4 X 50 on + 30 (First 2 Kick)
    4 X 100 on +5
    4 X 50 on + 30 (First 1 Kick)
    4 X 100 on +0
    4 X 50 on + 30
    2400/3300
Set #2
  1. 500 Pull
    500/3800
Set #3
  1. 6 X 50 on +20 ( 6 breaths on # 1, 5 breaths on #2….1 breath on #6)
    300/4100