WARM UP (1300 yards)

  • 1 x 400 free – descend
    • First 100 – EZ
    • Second 100 – Lead with your hips
    • Third 100 – Add a 6-beat kick
    • Fourth 100 – Accelerate through your pull
  • Three Rounds w/ :20s rest in between rounds
    • 1 x 100 choice kick
    • 1 x 50 drill – one arm, opposite arm down, breathe on non-stroking side
    • 1 x 50 swim
  • Sprint Warm-up: 12 x 25 on :30/:35/:40/:45
    1. Fast underwater and breakout –> EZ
    2. EZ — > Fast finish on side
    3. All EZ
    4. All Fast

MAIN SET (1125 – 2100 yards)

  • Three rounds: (7 – 20) x 25 followed by 200 – 300 recovery pull
    • See intervals and paces below
    • Everyone does the first 5 repeats to set their goal pace
    • If you don’t make your pace time after the 5th repeat, rest a 25
    • If you don’t make your pace time twice in a row, go straight to the recovery pull
    • Start the next round of 25s when your lane is ready, after everyone has had a recovery pull
Lane Interval Goal Times
5 :30s John and Jack are :16s, Susan :17s, Ryan :18s
6 :35s Bryn & Diane are :19s, Denise :20s, Amy :22s
7 :40s Todd & Andrea are :23s, Jodi and Tyson :24s
8 :45s Sarah is :27s, Scott :29s

COOL DOWN (200 yards)

  • 1 x 100 EZ choice kick
  • 1 x 100 EZ backstroke

Total Yards: 2625 – 3600

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