WARM-UP (1000 yds) TWO ROUNDS
- 1 x 200 choice w/ :30s rest
- 3 x 50 on 1:05 drill
#1: Catch up w/ stick
#2: Catch-up no stick
#3: Pull - 1 x 1:15 vertical kick w/ :30s rest
- 1 x 100 free descend each 25
MAIN SET (3000 yds)
EN-2 (1700 yds) @ Threshold pace Keep the clock going
- 3 x 100 on 1:40 Tight Abs/Gluts Goal Pace: 1:23
- 2 x 250 on 4:05 Light Hands/Entry Goal Pace: 3:27
- 3 x 100 on 1:35 Lats! Goal Pace: 1:20
- 2 x 250 on 4:00 Long Neck/Tuck Chin Goal Pace: 3:25
- 1 x 100 EZ
EN-1 (500 yds) @ Threshold pace + 2s/100yd TWO ROUNDS
- 1 x 100 choice kick w/ :20s rest
- 1 x 150 backstroke w/ :30s rest
EN-3 (800 yds) @ Threshold pace MINUS 3s/100
- 8 x 100 on 1:50 Goal Pace: 1:20 (Give yourself 30s rest)
Cool Down (200 yards)
Total: 4200