WARM-UP (1000 yds)

• 1 x 400 choice
• 2 x 100 drill w/ :15s rest 75 fist drill + 25 free
• 2 x 100 kick on 2:45 NO BOARD as follows:
  25 fashion model on back + 25 streamline on back +
  25 L arm lead + 25 right arm lead
• 8 x 25 on :30 Power push-offs

MAIN SET (2700 yds)

EN-3 Set (500yds) = Threshold Pace MINUS 2s/100yd

• 10 x 50 on 1:00 Goal Time: 40/:41

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

• 6 x 200 on 3:10 Goal Time: 2:46/2:50

EN-1 Set (1000yds) = Threshold Pace + 3s/100yd

• 100, 200, 300, 400
  Rest is: 10s, 20, 30s, 40s
  This is where you can substitute stroke or IM

Cool Down (200 yards)                           

Total: 3900