WARM-UP (1400 yds)
- 200 SKPS – Are you squeezing? You should be!
- 12 x 50 on :55
MAIN SET (2050 yds)
Threshold Endurance Set
- 4 x 200 on 3:15 (Kevin/Jack) 3:30 (Maggie/John)
#1: 50 moderately hard + 150 moderate
#2: 100 moderately hard + 100 moderate
#3: 150 moderately hard + 50 moderate
#4: 200 moderately hard - 4 x 50 kick on 1:20
- 3 x 150 on 2:30 (Kevin/Jack) 2:45 (Maggie/John)
#1: 50 moderately hard + 100 moderate
#2: 100 moderately hard + 50 moderate
#3: 150 moderately hard - 4 x 50 kick on 1:20
- 2 x 100 on 1:40 (Kevin/Jack) 1:50 (Maggie/John)
#1: 50 moderately hard + 50 moderate
#2: 100 moderately hard - 4 x 50 kick on 1:20
Cool Down (200 yards)
- 2 x 100 any stroke but free
Total Yards: 3650
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