WARM-UP (1400 yds)
- 1 x 400 choice
- 4 x 100 free on 2:00 as follows: 50 choice drill + 50 swim
- 12 x 25 kick on :35 IM order
- 4 x 75 on 1:30 IM order 25 L arm + 25 R arm + 25 both arms
MAIN SET (2000 yds)
Threshold Overload Endurance Set (Threshold pace MINUS 1-2s/100)
Keep the clock moving
- 2 x 200 on 3:00/3:20 or an interval that gives you :45s rest
- 2 x 150 on 2:20/2:30 or an interval that gives you :35s rest
- 2 x 100 on 1:45/1:50 or an interval that gives you :25s rest
- 2 x 50 on 1:00 or an interval that gives you :15s rest
Threshold Endurance Set
2 x (4 x 125 IM on 2:30 as follows)
- 50 Fly + 25 Back + 25 Breast + 25 Free
- 25 Fly + 50 Back + 25 Breast + 25 Free
- 25 Fly + 25 Back + 50 Breast + 25 Free
- 25 Fly + 25 Back + 25 Breast + 50 Free
Cool Down (200 yards)
- 4 x 50 choice on 1:10
Total Yards: 3600