Wednesday, February 21

Focus: USRPT (Ultra Short Race Pace Training)

WARM UP (1200 yards)

Two Rounds – Second round drop your interval by :10s

2 x 150 free on 2:30

2 x 100 free on 1:45

2 x 50 kick on 1:30

MAIN SET (1125 – 2100 yards)

Three Rounds of (7 to 20 x 25) followed by 200 – 300 EZ recovery pull

• See intervals and paces below
• Everyone does the first 5 repeats to settle in on your 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 after the 5th repeat- go to the recovery pull
• Start the next set of 25s when everyone in your lane has failed or completed 20 25s

COOL DOWN (200 yards)

1 x 100 EZ kick

1 x 100 EZ backstroke

Total Yards: 2525 – 3500