WARM-UP (1000 yds)

• 1 x 400 choice
• 6 x 50 drill – One arm, opposite arm at side. Breathe on non-stoking side.
• 4 x 75 pull w/ :15s rest USE YOUR LATS!

MAIN SET (2900 yds)

EN-2 Set (1600yds) = Threshold Pace

Two Rounds:  Keep the clock running between distances, break 1:00 between rounds.

• 4 x 50 on :50 Goal Time: 42
• 4 x 100 on 1:35         Goal Time: 1:23/1:25
• 1 x 200 on 3:10         Goal Time: 2:46/2:50

HEARTRATE SET (900yds)

• 250, 300, 350 – Kick the first 100 of each
  Goal: Initial HR is: 132-148
  Swim the next distance when HR is Mary:110-120

SP-1 Set (400yds) = Sprint

• 4 x (4 x 25 choice on :30) Keep same stroke for 4 x 25
  Fast -> EZ, EZ -> Fast, All EZ, All Fast

Cool Down (200 yards)                           

Total: 4100