WARM UP (800 – 1000 yards)

  • 1 x 200/300/400
  • 3 x 100 kick on 2:30/2:45/3:00/3:30
  • 6 x 50 – 25 drill + 25 swim

MAIN SET (1200 – 2200 yards)

  • 12 x 25 on :40/:50/1:00
    • odds – power push-offs
    • evens – race finishes
  • USRPT (Ultra Short Race Pace Training)
    • Three Rounds of (7 – 20) x 25 on :35/:40/:45
    • You must hold your race pace (see below) or sit one out – 2 fails in a row means go into recovery and wait for others to start next round
      • Ben – 15.5s
      • Kevin – 16s
      • Bryn & Andrea – 21s
      • Denise & Ryan – 22s
      • Greg, Lori & Jodi – 26s
      • Others – Divide your fastest 100 time by 4
    • Each round is followed by 200 – 400 pull recovery

COOL DOWN (300 yards)

  • 1 x 100 backstroke
  • 1 x 100 breaststroke
  • 2 x 50 kick w/ board

Total Yards (2300 – 3500)

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