Focus: Distance
WARM UP (1200 yards)
- Two Rounds – First round interval in on the left
- 4 x 50 on 1:05/:55
- 1 x 100 kick on 2:40/2:30
- 4 x 75 pull on 1:30/1:20
MAIN SET (1200 – 1800 yards)
- 4 x 100 on 1:30 Goal: Set pace w/ tempo trainer
- 2 x 200 on 3:00 Adjust Tempo Trainer Pace if needed
- 1 x 400 for time – see table below for times to beat
| Name | 50 pace | 100 pace | 200 pace | Last 400 |
| John | :37.5 | 1:17 | 2:34 | 5:08 |
| Susan | :40 | 1:21 | 2:42 | 5:23 |
| Amy | :47 | 1:34 | 3:08 | 6:16 |
| Bryn | :48 | 1:36 | 3:13.5 | 6:27 |
| Andrea | :52 | 1:45 | 3:30 | 7:01 |
| Diane Dalbke | :51 | 1:42 | 3:24 | 6:50 |
| Sarah | 1:06 | 2:13 | 4:26 | 8:49 |
| Scott | 1:11 | 2:22 | 4:45 | 9:30 |
| Diane Dorn | 1:10 | 2:20 | 4:41 | 9:23 |
| Todd | :58 | 1:56 | 3:52 | 7:45 |
| Tyson | 1:08.5 | 2:17 | 4:34 | 9:07 |
- Bonus: Back or Breaststroke Set (600 yards)
- Goal: Set 200 pace
- 4 x 50 w/ :15s rest
- 2 x 100 w/ :30s rest
- 1 x 200
COOL DOWN (200 yards)
- 1 x 100 EZ free
- 1 x 100 EZ choice kick
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