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WARM UP (1100 – 1200 yards)
- 1 x 300/400
- Two Rounds
- 1 x 100 – broken arrow drill – hold the arrow for “apple, peaches, pumpkin pie”
- 1 x 100 – 6 – 3 – 6 drill – make sure your kick and pull finish are timed together
- 1 x 50 – tombstone kick
- 1 x 100 – one arm w/ board – alternate arms by 25s
- 1 x 50 – fly kick on back
MAIN SET (1000 – 2600 yards)
- Shrinking interval 200s followed by a 200 choice kick
- Kevin/Ben – 10 x 200
- #1-#3 on 2:55
- #4-#6 on 2:50
- #7-#9 on 2:45
- #10 on 2:40
- Amy/Erin/Bryn – 8 x 200
- #1-#3 on 3:25
- #4-#6 on 3:20
- #7-#8 on 3:15
- Andrea/Denise/Ryan – 7 x 200
- #1-#3 on 3:40
- #4-#6 on 3:35
- #7 on 3:30
- Lori/Greg/Dave/Nicole – 6 x 200
- #1-#3 on 4:15
- #4-#6 on 4:10
- Diane/Jodi – 4 x 200
- #1-#2 on 5:30
- #3-#4 on 5:20
- Don’t forget the 200 choice kick
- Bonus: Backstroke ladder – 4 x 100 :15s rest
- #1: 25 back + 75 free
- #2: 50 back + 50 free
- #3: 75 back + 25 free
- #4: 100 back
COOL DOWN (200 yards)
- 1 x 100 double arm backstroke
- 2 x 50 – 25 kick + 25 stroke EZ
Total Yards: 2300 – 4000
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