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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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