Warm-Up (1300 yards)

• 1 x 300 – Every 4^th 25 is backstroke
• 2 x 150 – Tighten Up
• 3 x 100 w/ :15s rest
  First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board
• 8 x 50 on 1:00 Swim Golf

Main Set (2100 yds)  

• 3 x (3 x 100 on 1:40)
  1^st 100 is Threshold + 2s, 2^nd  100 is Threshold Pace, 3^rd is pace – 2s
  Example Times: 3 x (100 @1:25 + 100 @1:23 + 100 @1:21)
• 4 x 225 w/ :20s rest
  Odds are pull w/ the middle 75 fast
  Evens are pull w/ the first 75 choice stroke pull
• 1 x 300
  Every 3^rd 50 is streamline kick on your back (K)
  Example: 100 free + 50 K + 100 back + 50 K

Cool Down (200 yds)   

• 1 x 200 EZ

Total Yards: 3600