Focus: USPRT

WARM UP (1100 yards)

  • 1 x 300 free
  • 8 x 75 on 1:30 – 25 kick no board + 25 drill + 25 swim
  • 2 x (4 x 25 on :30)
    1. Fast to EZ
    2. EZ to Fast
    3. All EZ
    4. All Fast

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

 Name Goal Time Interval
Jack, Kevin 15s 30s
Jim, Ben 16s 30s
Scott, Ryan, Julie 18s 35s
Val, Denise, Laurie 20s 35s
Andrea, Diane, Sue 21s 35s
Amy 22s 35s
Rose, Barbora 24s 40s
Lisa, Justice 25s 40s
Shelly 26s 40s
Kelly, Tyson, Conor 27s 45s

COOL DOWN (200 yards)

  • 200 EZ non-freestyle swim or kick

Total Yards: 2025 – 3000

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