WARM UP (900 – 1350)

  • 10 x :50s vertical kick w/ :10s rest
    • Shoulders back, core tight
    • Last :10s of each interval fast and forceful
  • 1 x 200/400 free
  • 4 x 100 drill kick combo
    • 25 – L.hand pushes down on the middle of a kick board and R. arm pulls, head up
    • 25 – choice kick w/ board
    • 25 – R.hand pushes down on the middle of a kick board and L. arm pulls, head up
    • 25 –  choice kick w/ board
  • 1 x 100/200 backstroke

MAIN SET (1600 – 1900 yards)

  • 4 x (4 x 25 choice on :30/:35/:40/:45)
    • #1 of each round: power push off + fast break out then easy to the wall
    • #2 of each round: build to race finish
    • #3 of each round: all easy
    • #4 of each round: all sprint
  • 24 x 25 USRPT
    • Intervals: Lane 5 – :30, Lane 6 – :35, Lane 7 :40
    • Goal Times: Ben – :15s, Amy/Ryan/Bryn – :20s, Erin, Andrea, Denise – :21s, Greg/Lori/Jodi – :23s
  • 1 x 200/300 pull
  • 4 x 100 KPSF by 25s IM :15s rest after each 100
    • First 100: 25 fly kick w/ buoy instead of kick board + 25 fly pull + 25 fly + 25 free
    • Second 100: 25 back kick w/buoy instead of kick board + 25 back pull + 25 back + 25 free …
  • Bonus: 1 x 200 IM

COOL DOWN (200 yards)

  • 1 x 150 IM kick on your back (eliminate freestyle)
  • 1 x 50 free

Total Yards (2700 – 3450)

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