All Together Now

WARM-UP (1200 yds)

• 10 minute swim – any stroke you want
• 5 x 50 vertical kick w/ :10s rest
• 4 x 100 on 1:40 Pull Set
  #1: 50 breast + 50 free              #2: 50 back + 50 free
  #3: 100 free                              #4: 25 Fly + 75 free
• Partner 25s – one person will be floating on their back, head first
  #1: Push a partner w/ your choice kick
  #2: Swim with a partner’s feet on head, not touching their legs

MAIN SET (2250 yds)
Threshold Endurance Set

• 4 x 250 on 3:45
• 4 x 125 on 2:15 – 2 fly strokes off of each wall
• 6 x 75 choice kick w/ :15s rest
• 6 x 2-Turn 50s from middle o pull on 1:00 – Work the turns

Cool Down (200 yards)

• 4 x 50 on 1:10 choice

Total Yards: 3650