WARM-UP (1900 yds)

  • 1 x 200 choice
  • 8 x 75 w/ :15s rest – 25 drill + 25 kick – no board + 25 swim
  • 1 x 200 tight squeeze
  • 4 x 100 pull on 1:35/1:45
  • 1 x 100 perfect stroke
  • 8 x 50 kick on 1:15

MAIN SET (2100 yds)

Threshold Endurance Set (EN-2)–

  • 8 x 150 on 2:10 (Kevin) on 2:20 (Jack) on 2:30 (Maggie, John)
  • 1 x 150 backstroke pull recovery
  • 8 x 75 on 1:10 (Kevin) on 1:15 (Jack) on 1:20 (Maggie, John)
  • 1 x 150 choice kick recovery

Cool Down (200 yards)

  • 4 x 50 on 1:10 choice

Total Yards: 4200

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