WARM-UP (1400 yds)

  • 1 x 300 choice
  • 12 x 75 w/ :15s rest – 50 free or back 6-3-6 drill + 25 swim
  • 2 x (4 x 25 choice on :30)
    #1: Fast to EZ            #2: EZ to Fast           #3: EZ              #4: Fast

MAIN SET (2200 yds)
Threshold Overload Endurance Set (faster than 800 pace)

  • 8 x 100 on 1:40 (Kevin – hold 1:11, Jack – hold 1:20)
  • 1 x 200 pull recovery

Threshold Set (At 800 pace)

  • 16 x 50 on :55 (Kevin – hold :36s, Jack – hold 41s)
  • 1 x 200 choice kick recovery
  • 8 x 25 choice on :30

Cool Down (300 yards)

  • 3 x 100 w/ :10s rest
    #1: Double arm backstroke
    #2: Breaststroke kick
    #3: Two-beat free

Total Yards: 3900

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