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Focus: Strength
WARM UP (1400 yards)
- Two Rounds – Second Round Interval Drops by :10
- 4 x 100 on 1:45 (Susan John)/1:55 (Ryan Bryn)/2:10 (Lane 6)/2:40 (Lane 7)/3:00 (Lane 8)
- 4 x 25 Tarzan on :40(Lane 5)/:50 (Lane 6)/1:00 (Lane 7)/1:30(Lane 8)
- 4 x 50 kick on 1:30 (Lane 5)/1:40 (Lane 6)/1:45 (Lane 7)/2:15 (Lane 8)
- 8 x Triceps push-up
MAIN SET (1600 – 1900 yards)
- 8 x 200 w/ descending intervals
- #1-3: on 3:00(Susan John)/ 3:20(Ryan Bryn)/ 3:50(Lane 6)/ 4:45(Lane 7)/ 5:20(Lane 8)
- #4-6: on 2:55(Susan John)/ 3:15(Ryan Bryn)/ 3:45(Lane 6)/ 4:40(Lane 7)/ 5:10(Lane 8)
- #7-8: on 2:50(Susan John)/ 3:10(Ryan Bryn)/ 3:40(Lane 6)/ None(Lane 7)/ None(Lane 8)
- Bonus Set – Backstroke(300 yards)
- 3 x 100 backstroke
- 1st 100 is 50 backstroke kick + 25 drill + 25 back
- 2nd 100 is 50 backstroke pull + 50 backstroke
- 3rd 100 is 25 backstroke drill + 75 backstroke
COOL DOWN (200 yards)
- 1 x 100 double arm backstroke
- 1 x 100 choice kick
Total Yards: 3200 – 3500
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