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