Warm-up (1200 yds)
300 SKPS –
Keep chin retracted – especially when breathing
Main Set (1900 yds) –
- Set #1 EN-2 (Threshold pace minus 1s/50)
6 x 50 on : 50
3 x 100 on 1:35
2 x 150 on 2:15 - No breaks between distances
- Recovery: 200 choice
- Set #1: EN-1 (Threshold pace)
4 x 200 on 2:50
Cool Down (200 yds)
- 4 x 50 choice on 1:05