Thursday’s Set: Working Endurance

Thursday 12/22

Warm Up (400)

400 free w/ perfect turns

 

Kick set – fins – all Dolphin Kick UW

2x – open turn at wall (400/800)

  • 4x 12.5 @:20
  • 1x 25 @ :30
  • 3x 12.5 @:20
  • 1x 25 @:30
  • 2x 12.5 @:20
  • 1x 25 @:30
  • 1x 12.5 @20
  • 1x 25 @:30
  • 1:00 Rest

 

Pre Set 1 (1100/1900)

6×200 @ 2:40/2:50/3:20/3:30/4:00

  • Steady
  • Race strategy
  • Easy

 

100 easy

 

Pre Set 2 (700/2600)

6×100 @1:25/1:30/1:45/1:50/2:10

  • Odds: IM steady – work the back half
  • Evens: Free FAST – work the back half

 

100 easy

 

Main Set (1600/4600)

4×400 all free @ 5:20/5:40/6:40/7:00/2@8:00

  • #1 – 300 steady (75% effort)/100 strong (85-90% effort) 
  • #2 – 200 steady/200 strong
  • #3 – 100 steady/300 strong 
  • #4 – 100 steady/200 strong/100 FAST (95-98%)

200 easy (4800 total)

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