WARM UP (1100 yards)

  • 1 x 200 Free
  • Three Rounds :10s after the 50s, :15s rest after the 100s
    • 1 x 100 kick – no board (on side or back)
    • 1 x 100 swim, breathe every 3rd stroke
    • 1 x 50 free w/ 3 fly strokes off the start and turn
    • 1 x 50 – 25 back + 25 breast

MAIN SET (2000 – 2200 yards)

  • 4 x 75 build on 1:15(ben)/1:25(lane 5)/1:35(lane 6)/1:50(lane 7)
    • Each 75 build from beginning til end and descend overall time from #1-#4
  • 1 x 100 EZ
  • 5 x 100 on 1:30(ben)/1:45(lane 5)/1:55(denise, ryan, dave, andrea)/2:10(nicole/lori/greg)
  • 1 x 100 EZ
  • 3 x 150 pull on 2:10(ben)/2:30(lane 5)/2:50(lane 6)/3:10(lane 7)
  • 1 x 100 EZ
  • 1 x 250 kick – every other length hard
  • 8 x 25 choice on :45/:50/:55- first third of the length underwater
  • Bonus: 2 x 100 on your interval minus 5 seconds

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 backstroke

Total Yards : 3300 – 3500

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