Use this main set to improve muscular endurance while focusing on an early vertical forearm and high elbow.

RACE PREP MUSCULAR ENDURANCE SESSION

WARM-UP

Distance:  100 Meters
Damper Door: Level #1
Stroke:  Choice
Intensity:  Easy

MAIN SET

Distance:  Start at 1000 Meters, build to 3000 Meters 2 weeks out from goal event
Damper Door: Level #1
Stroke:  Freestyle
Intensity:  Begin at best average steady state, test watts.  Surge to sprint pace every 200M to simulate jumping a pack.

COOL-DOWN

Distance:  100 – 300 Meters
Damper Door: Level #1
Stroke:  Choice
Intensity:  Very easy with perfect form