WARM-UP (1100 yds)

• 1 x 400 easy swim
• 4 x 1:00 vertical kick (about 200 yds)
• 4 x 25 YMCA drill/pull – Hold each position for 5s
• 8 x 50 on 1:00 Descend 1-4, 5-8

MAIN SET (2550 yds)

EN-1 (900 yds) @ Threshold pace + 2s/100yd

• 2 x 450 as follows:150 kick + 150 pull + 150 swim

EN-2 (1250 yds) @ Threshold pace

• 5 x 250 w/ :30s rest
  #1: Start at a moderate pace, then build the last 50
  #2: Start at a moderate pace, then build the last 100
  #3-5, Continue adding a 50 build at the end
  Challenge: The last 250 s/b at threshold pace 3:27

SP-1 (400 yds) ***Two Rounds***

• 1 x 50 fast kick on 2:00
• 1 x 50 moderate swim on 1:00
• 1 x 50 fast swim on 2:00
• 1 x 50 moderate pull on 1:00

Cool Down (200 yards)                            Total: 3850