Focus: Fun and Camaraderie

5:15-5:20: WARM UP(200 – 400 yards)

  • 200 – 400 yards on your own until everyone arrives

5:20- MAIN SET (2850 yards)

  • 5:20-5:34: 12 x 50 (25 drill + 25 swim choice) on 1:10
  • 5:34-5:36: 11 x tricep push-ups
  • 5:36-5:46: 10 x 1:00 of vertical kicks (:40s kick + 20s rest)
  • 5:46-5:53: 9 x 25 choice on :40 – odds are fast
  • 5:54-5:56: 8 x push-ups on land
  • 5:56-6:08: 7 x 75 (odds are backstroke) on 1:40
  • 6:09-6:20: 6 x 100 (first 25 is stroke IM order) on 1:50
  • 6:21-6:22: 5 x butterfly arms push off from the bottom of the pool
  • 6:23-6:33: 4 x 150 on 2:30 (100 pull + 50 swim)
  • 6:34-6:35: 3 x front or backward no hand somersault drill
  • 6:36-6:39: 2 x 25 sprint from a dive on 1:30
  • 6:40-6:45: 1 x 200 cool down

Total Yards: 3300 – 3500

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