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)
- 50 Fly + 25 Back + 25 Breast + 25 Free
- 25 Fly + 50 Back + 25 Breast + 25 Free
- 25 Fly + 25 Back + 50 Breast + 25 Free
- 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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