WARM-UP (1000 yds)

• 1 x 300 choice
• 2 x 200 moving buoy drill w/ :15s rest
• 2 x 150 free (#1 w/ belt, #2 no belt, keep hips high)

MAIN SET (2800 yds)

HEARTRATE SET (900yds)

• 3 x 300 (#1: w/ fins, #2: w/ paddles, #3 fins and paddles)
  Initial HR after 300: Mary 132-148, Megan 144-158
  Ready for another 300 @ Mary: 105, Megan 120

EN-2 Set (1600yds) = Threshold Pace
Challenge: Keep the clock running between distances.

• 4 x 100 on 1:40         Goal Time: 1:23/1:25
• 2 x 200 on 3:15         Goal Time: 2:46/2:50
• 2 x 400 on 6:30         Goal Time: 5:32/5:40

SP-1 Set (300yds) = Sprint

• 4 x (50 choice w/ fast kick + 25 EZ free) on 1:40

Cool Down (200 yards)                           

Total: 4000