WARM-UP (1100 yds)

• 1 x 300 easy swim
• 2 x 200 moving buoy drill – 50 yds at each location
• 8 x 50 kick on 1:15

MAIN SET (2700 yds)

EN-1 (600 yds) @ Threshold pace + 2s/100yd

• 1 x 300 on 4:40 Goal Time: 4:15/4:21
• 1 x 200 on 3:10 Goal Time: 2:50/2:54
• 1 x 100 Goal Time: 1:25/1:27

EN-3 (700 yds) @ Threshold pace – 2s/100yd

• 2 x 150 on 2:30 Goal Time: 2:01/2:04
• 2 x 200 on 3:15 Goal Time: 2:42/ 2:46

EN-2 (1400 yds) @ Threshold pace

• 8 x 175 on 2:45 Goal Time: 2:24/2:29

Cool Down (200 yards)                           

Total: 4000