Threshold Set: 4400
Warm Up
300 Swim Choice
6x50 drill/swim by 25
4x50 DPS (Distance Per Stroke)
Main Set 1: Repeat 2-4 times
4x100 Threshold :15 Sec Rest
1x100 Choice Easy
Main Set 2: Repeat 2-4 times
4x 50 Fast (Rest = Double the time it took you to do the 50.)
100 Choice Easy
Cool Down
400 Choice
New swimmer start with just 2x of each main set
More advance swimmers 4x each main set.
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