Warm-up (1200 yds)

300 SKPS –
Keep chin retracted – especially when breathing

Main Set (1900 yds)

  • Set #1 EN-2  (Threshold pace minus 1s/50)
    6 x 50 on : 50               Rest s/b :10s
    3 x 100 on 1:35            Rest s/b: 15s
    2 x 150 on 2:15            Rest s/b: 20s

No breaks between distances

  • Recovery: 200 choice
  • Set #1: EN-1 (Threshold pace)
    4 x 200 on 2:50            Rest s/b: 20s

Cool Down (200 yds)

  • 4 x 50 choice on 1:05

Total Yardage: 3300

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