WARM-UP (1400 yds)

  • 1 x 400 choice
  • 4 x 100 free on 1:45
  • 12 x 25 kick on :35 IM order
  • 4 x 75 on 1:30 IM order 25 L arm + 25 R arm + 25 both arms

MAIN SET (2000 yds)
Threshold Overload Endurance Set – Keep the clock moving

  • 2 x 200 on 3:10                        Jack – 2:40, John/Maggie – 2:53, Megan – 2:57
  • 2 x 150 on 2: 30                       Jack – 2:00, John/Maggie – 2:10, Megan -2:13
  • 2 x 100 on 1:45                        Jack – 1:19, John/Maggie – 1:25, Megan -1:27
  • 2 x 50 on 1:00                          Jack –:39, John/Maggie – :41, Megan -:42

Threshold Endurance Set

2 x (4 x 125 IM on 2:30 as follows)

  1. 50 Fly + 25 Back + 25 Breast + 25 Free
  2. 25 Fly + 50 Back + 25 Breast + 25 Free
  3. 25 Fly + 25 Back + 50 Breast + 25 Free
  4. 25 Fly + 25 Back + 25 Breast + 50 Free

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3600

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