Warm-Up (1200 yards)
- 2 x 300 straight through
150 choice + 25 L arm + 25 R arm + 50 catch-up + 50 swim
First 300 is free, second is back - Kick Ladder – Alternate fast and easy each distance
25 F + 25 EZ + 50 F + 50 EZ + 75 F + 75 EZ - 3 x 100 straight through – 25 Doggie + 25 Tarzan + 50 Free
Main Set (2100 yds)
TWO ROUNDS (1200 yds)
- 1 x 100 @ threshold pace w/ :30s rest Goal: 1:23
- 1 x 200 @ threshold pace w/ :40s rest Goal: 2:45
- 1 x 300 @ threshold pace w/ 1:00 rest Goal: 4:08
THREE ROUNDS (900 yds) – Pace is 75%, Rest is :15s
- 1 x 75 choice stroke
- 1 x 75 free
- 1 x 75 – 25 back + 25 breast + 25 free
- 1 x 75 no board kick OR pull
Cool Down (200 yds)
- 1 x 200 EZ
Total Yards: 3500