WARM-UP (1300 yds)

• 1 x 400 choice
• 4 x 100 as follows: 25 L arm lead kick, 25 R arm lead kick,
  25 alt. L arm lead, R arm lead by 6 kicks/side, 25 6-beat kick freestyle
• 12 x 50 on 1:00 (Descend 1-4, 5-8, 9-12)
  Suggestion #1, 5, 8 are stroke, #2, 6, 10 are 25s

MAIN SET (2200 yds)

EN-2 Set (1200yds) = Threshold Pace.

• 2 x 200 on 3:15 Goal Time: 2:48/2:54
• 1 x 300 on 4:45 Goal Time: 4:12/4:21
• 2 x 50 on :55         Goal Time: :42/:43
• 1 x 400 Goal Time: 4:36/5:48

EN-2 Set (800yds) = Threshold Pace + 3s/100yd

• 50, 100, 150, 200, 150, 100, 50
  Rest is based on HR – Return to 110

SP-1 Set (200yds) = Sprint pace

• 2 x [(4 x 25 choice on 1:00 from a dive) w/ 1:00 extra rest]

Cool Down (200 yards)                           

Total: 3700