WARM-UP (1300 yds)

• 1 x 200 choice
• 3 x 100 w/ :15s rest
  75 Your choice drill + 25 swim
• 2 x 100 choice kick on 2:30
• 12 x 50 on :55
  Descend 1-4, 5-8, 9-12

MAIN SET (2300 yds)

EN-2 Set (1500yds) = Threshold Pace.

• 3 x 500 on 8:00 as follows:
  #1: 1^st 150 moderately fast, then moderate
  #2: 1^st 300 moderately fast, then moderate
  #3: All moderately fast Goal time: 6:55/7:05

EN-1 Set (800yds) = Threshold Pace + 3s/100yd

• 8 x 100 on 1:40 Goal Times: 1:26/1:28

(You may also choose to backstroke on this set.)

Cool Down (200 yards)                           

Total: 3800