Warm up
Swimmer's choice
(600/600)
Drill
3x100 (50 drill/50 swim max DPS)
#1 Drill is single arm drill
#2 Drill is Rhythm drill
#3 Drill is choice
3x50 kick, descend 1-3
3x50 swim Golf
Choice of strokes on all.
(600/1200)
Main Set
Distance Option
This set is similar to the main set from Wednesday. The distances and the numbers are the same, but the intervals and the approach are different.
1x400 on cruise+10 sec
4x100
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Descend the 100s 1-4
1x400 on cruise+20 sec, at pace of last 100
8x50
#1-2 on cruise
#3-4 on cruise+5 sec
#5-6 on cruise+10 sec
#7-8 on cruise+15 sec
Descend the 50s within each pair and across the entire 8
1x400 on cruise+30 sec, at pace of last 50s
(2000/3200)
Main Set
Sprint Option
3x100 Fast on cruise+60 sec
#1 swim, #2 kick, #3 swim
1x200 recovery, choice of swim, kick and drill
6x50 Fast on cruise+45 sec
#1-2 swim, #3-4 kick, #5-6 swim
1x200 recovery, choice of swim, kick and drill
12x25 Fast on cruise+30 sec
#1-4 swim, #5-8 kick, #9-12 swim
Choice of strokes on everything.
(1300/2500)
Last set
100 easy
1x400, every 3rd length kick
(500/3700 or 3000)