WARM-UP (1450 yds)

• 1 x 400 choice
• 4 x 50 w/ :20s rest
  25 finish scull + 25 swim
• 8 x 50 kick on 1:15
• 9 x 50 on 1:00 25 stroke IM order + 25 free

MAIN SET (2400 yds)

EN-1 (500 yds) @ Threshold pace + 2s/100yds

• 1 x 500           Goal Time: 7:05/7:15

EN-2 (1500 yds) @ Threshold pace

• 6 x 250 on 4:00         Goal Time: 3:27/3:33      

Sprint Set – Two Rounds, choice stroke. 1 stroke/round

• 4 x 50 on 1:15 w/ an extra 1:00 in between rounds
  #1: Drill #2: Kick           #3 Build           #4: Sprint

Cool Down (200 yards)                           

Total: 4050