Warm-Up (1200 yards)

• 1 x 400 – Free w/ every 4^th 25 streamline kick on your back
• 1 x 300 – Backstroke w/ every 3^rd 25 fly kick on your back
• 1 x 200 – Alternate 25 breast with 25 breast kick on your back
• 1 x 300 – Alternate 50 Scooter drill w/ 50 swim 

Main Set (2100 yds)  

• 4 x 75 w/ :20s rest Build EZ to Threshold Pace
• 1 x 200 @ threshold pace            Rest = 1:00
• 4 x 100 w/ :20s rest Build EZ to Threshold Pace
• 1 x 300 @ threshold pace            Rest = 1:00
• 4 x 125 Pull w/ :20s rest Build EZ to Threshold Pace
• 1 x 400 @ threshold pace            Rest = 1:00

Cool Down (200 yds)   

• 4 x 50 choice on 1:00

Total Yards: 3500