WARM UP (1600 yards)

  • Two Rounds – Second round drop interval by :05s
    • 1 x 200 free on 3:00/3:30/3:40/4:00
    • 2 x 100 free on 1:35/1:50/2:00/2:15
    • 4 x 50 kick on :1:20/1:25/1:30/1:45
  • Four Rounds of 4 x 25 on :30/:40/:45/:50 – Changing speed 25s
    • First 25 of the round: 50% speed
    • Second 25 of the same round: 75% speed
    • Third 25 of the same round: 90% speed
    • Fourth 25 of the same round: Dive start + 100% speed for 12.5 yards then EZ
    • Repeat until 4 x (4 x 25) of changing speeds is complete

MAIN SET (1125 – 2100 yards)

  • USRPT (Ultra Short Race Pace Training)
    • Three Rounds of (7 – 20) x 25
    • 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 must hold 15.5s. Your interval is :30
      • Ryan (18.5s), Amy (19s), Erin (19s), Bryn (20s). Your interval is :35
      • Andrea (21s), Denise (21s). Your interval is :40
      • Greg (24?s), Jodi(24s), Lori (25s), Your interval is :40
      • Others – Divide your fastest 100 time by 4
    • Each round (except the last round) is followed by 200 – 300 pull recovery

COOL DOWN

  • 2 x 100 choice EZ :20s rest

Total Yards: 2925 – 3900

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