WARM-UP (1100 yds)

• 3 x 200 (FPC = free, pull, choice) on 3:40
• 5 x 50 kick on 1:20
• 1 x 150 Breathing Drill w/ paddle on head
• 4 x 25 power push-offs w/ breakout on :30

MAIN SET (2600 yds)

EN-1 Set (1200 yds) = Threshold Pace + 3s/100yds

4 x (50+ 100 + 150)
Rest is :10s, 15s, 20s

EN-2 Set (1200yds) = Threshold Pace

4 x 300 free or IM on 4:50               Goal Time: 4:21 (Megan)

SP-2 Set (200 yds) = Sprint

2 x 25 choice on :45
2 x 50 choice on 1:30
2 x 25 choice, dive start on 1:00:

 Cool Down (200 yards)                           

Total: 3900