WARM UP (1650 yards)

  • Two Rounds – Intervals for the first round are given. Second Round take :10s off each interval.
    • 1 x 200 on 3:15/3:30/3:45/4:00
    • 3 x 100 on 1:40/1:55/2:05/2:20
    • 2 x 50 on 1:05/1:10/1:15/1:20
  • 6 x 75 kick on 1:50/2:00/2:30/2:40
    • 50 moderate + 25 fast

MAIN SET (950 – 1850)

  • USRPT (Ultra Short Race Pace Training)
    • TWO Rounds of (7 – 25) 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 (22s), Jodi(23s), Lori (24s), 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. Backstroke pull acceptable.

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:00/1:10/1:20/1:30

Total Yards: 2600 – 3700

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