WARM-UP (1400 yds)
- 1 x 400 choice
- Kick Ladder – 25 Fast + 25 Moderate + 50 Fast + 50 moderate + 75 fast + 75 moderate
- 2 x 150 Tighten Up drill
- 8 x 50 on 1:00 Pace Work – Goal is to beat previous threshold times
MAIN SET (1700 yds)
Time Trial Check-Up: 1 x 400 for time
1 x 200 recovery pull
Basic Endurance Set (EN-1) Threshold Speed PLUS 4s/100 yds. Rest is 10s per 100, 15s per 150 and 20s per 200.
- 2 x 200 on 2:50
- 4 x 100 on 1:25
- 6 x 50 on :50
Cool Down (200 yards)
- 4 x 50 on 1:10 choice