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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