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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