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