Warm Up (700 – 900 yards)

  • 1 x 300/200/100
  • 4 x 100 on your interval + :05s
  • 4 x 50 on your interval/2
  • Ben – :50, Bryn/Amy/Tom – :55, Denise/Ryan – 1:00,
    Laurie/Greg – 1:10, Diane – 1:25

Seven Days before Christmas Main Set (2125 yards)

  • 7 x 25 :15s rest – Drills of your Choice
  • 6 x 50 :15s – 25 Stroke + 25 Free
  • 5 x 75 :15s rest – Free Build Each 25 of the 75
  • 4 x 100 :20s rest – 50 Stroke + 50 Free
  • 3 x 125 :20s rest kick – Odds are Stroke Kick
  • 2 x 150 :20s rest – Pull
  • 1 x 200 – Race Strategy at Race Pace
    • Race Strategy is choosing 2-4 techniques that you will concentrate on as you swim.
    • Example 1: First 100 long & rotate,
      Next 50: Accelerate thru the pull, Last 50: Pick up the kick cadence
    • Example 2: First 50 – 6-beat kick, Next 50 – high elbow catch,
      Next 50 – Strong paddle, Last 50 – Put it all together

 Cool Down (175 yards)

  • 7 x 25
  • Odds – Double arm backstroke
  • Evens – choice

Total Yards: 3000 – 3200

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