Warm-Up (1050 yards)

Rest as long as you want in between repeats

• 3 x 150 – 100 free + 50 choice kick
• 3 x 150 – 100 choice drill + 50 choice swim
• 1 x 150 – 100 stroke + 50 build free

Main Set (2400 yds)  

Challenge: Keep the clock going!
If you need to break, do it when the pace changes.

• 1 x 200 on 3:15 Pace = Threshold 
• 2 x 100 on 1:40 Pace = Threshold 
• 1 x 200 on 3:10 Pace = Threshold 
• 2 x 100 on 1:35 Pace = Threshold 
• 2 x 200 on 3:20 Pace = Threshold + 2s/100yds                                                              
• 1 x 400 on 7:00                                     
  400 Option: Every 4^th 25 = streamline kick on your back
• 1 x 800 @ threshold + 4s/100yds Pace = Threshold +4s/100yds                                                            

Cool Down (200 yds)   

• 1 x 200 EZ kick or pull

Total Yards: 3650