WARM-UP (1000 yds)            

• 1 x 400 choice
• 2 x 150 Tighten Up
• 4 x 50 on 1:05 drill
  Odds: Your favorite drill Evens: Your least favorite drill
• 4 x 25 choice kick on :30

MAIN SET (2650 yds)

EN-1 (450 yds) @ Threshold pace + 2s/100yd

• 1 x 100 choice
• 1 x 150 choice kick
• 1 x 200 choice pull

EN-2 (2000 yds) @ Threshold pace

• 1 x 800 w/ 2:00 rest
• 1 x 400 w/ 1:00 rest 
• 1 x 600 IM/free by 25s, Six 25s of each stroke Rest:1:30
• 1 x 200 choice 

SP-2 (200 yds)

• 8 x 25 from a dive on 1:30 (or relays if we have 8 people)

Cool Down (200 yards)                                           

Total: 3850