WARM-UP (1100 yds)

• 1 x 500 choice
• Vertical Kick: 5 x 1:00 w/ :30s rest
• 2 x (3 x 100 w/ :15s rest)
  #1: Drill: Catch-up w/ PVC pipe
  #2: Drill: Catch-up keeping non-stroking hand weightless in front
  #3: Freestyle w/ weightless hands driving forward before catch

MAIN SET (2650 yds)

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

• 6 x 100 on 1:40 
• 4 x 150 on 2:10 

SP-2 Set (250 yds) = Sprint

• 2 x (1 x 50 on 2:00 + 1 x 75 on 3:00)

EN-2 Set (1200yds) = Threshold Pace

• 1 x 400 on 6:30  or 1:00 rest     
• 1 x 800                 

Cool Down (200 yards)                           

Total: 3950