WARM-UP (1000 yds)
- 1 x 400 easy swim – your choice
- 3 x 100 drill – 50 one arm w/ non-stroking arm in front,
25 catch-up, 25 swim - 4 x 75 choice kick w/ :15s rest
MAIN SET (3000 yds)
SP-2: Sprint (400 yds)
- 8 x 50 choice on 1:15
#1-2: First 12.5 yds fast, then mod
#3-4: First 25 yds fast, then mod
#5-6: First 37.5 yds fast, then mod
#7-8: All Fast
EN-2 (2000 yds) @ Threshold pace (around 6:55)
- 4 x 500 on 8:00 rest as follows
#1: Last 100 = fast kick
#2: Last 200 = up tempo
#3: First two strokes off of every wall = fly
#4: Descend by 100s
EN-1 (600 yds) @ Threshold pace + 2s/100yd
- 1 x 200 choice stroke w/ :20s rest
- 1 x 200 IM or country club IM w/ :20s rest
- 1 x 200 free