WARM UP (1200 yards)

  • 2 x 100 easy :15s rest
  • 2 x 150 – 50 streamline kick on back + 50 drill + 50 free :20s rest
  • 2 x 200 – 100 backstroke + 100 free :25s rest
  • 2 x 150 kick – 50 moderate + 50 fast + 50 moderate :20s rest

MAIN SET (2000 – 2500 yards)

  • 4 x (4 x 500) Broken as shown below.
    • 500 #1: 5 x 100 on 1:30/1:45/1:55/2:10
    • 500 #2: 3 x 150 on 2:20/2:30/2:40/3:00 + 1 X 50
    • 500 #3: 2 x 200 on 3:00/3:20/3:45/4:00 + 1 x 100
    • 500 #4: 2 x 250 on 3:40/4:10/5:00
  • Bonus: 1 x 500
    • Goal Times
    • Lane 5(Ben): 6:35-6:40
    • Lane 5: 7:25-7:30
    • Lane 6: 7:45-7:50
    • Lane 7: 8:45-9:00

COOL DOWN

  • 4 x 50 easy kick :15s rest
  • 1 x 100 choice

Total Yards: 3500 – 4000

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