Focus: USPRT
WARM UP (800 yards)
- 200 SKPS
MAIN SET (1950 – 2700 yards)
Three Sets of 12 x 50 followed by 200 – 300 recovery pull
- The first 5 set the pace
- If you fail to meet your goal time after the first 5, sit one out
- If you fail two in a row, start the recovery pull and wait for others in your lane to start the next set of 50s
| Lane | Goal Times | Interval |
|---|---|---|
| 5 | John – 36.5, Susan – 37.5, Ryan – 43 | 1:00 |
| 6 | Diane & Amy- 45, Denise & Bryn – 46 | 1:05 |
| 7 | Andrea – 48, Todd – 50? | 1:10 |
| 8 | Tyson – 1:04, Sarah & Scott- 1:05 | 1:10 |
COOL DOWN
- 200 backstroke
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