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: 1st 150 moderately fast, then moderate
#2: 1st 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.)