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

Cool Down (200 yards)        

Total: 4200