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