WARM-UP (1000 yds)

• 1 x 400 easy swim
• 8 x 50 – 25 drill + 25 swim on 1:00
  Warm up a stroke you want to swim later
• 4 x 50 choice kick on 1:10

MAIN SET (2800 yds)

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

• 5 x 100 add-a-stroke w/ :15s rest
  #1: Free #2: 25 stroke + 75 free    #3: 50 stroke + 50 free…

EN-2 (1600 yds) @ Threshold pace

• 6 x 250 w/ :25s rest
• 1 x 100 EZ

SP-1 (700 yds) Sprint Set

• 4 x 25 on 1:00
• 4 x 50 drill on 1:00
• 4 x 50 fast on 2:00
• 8 x 25 drill on :30

Cool Down (200 yards)                                   

Total: 4000