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