Focus: USRPT                              

WARM UP (1000 yards)

  • 1 x 200 free
  • 1 x 200 kick – every other length hard
  • 4 x 50 – 25 6-3-6 drill + 25 free on 1:00
  • 8 x 50 on :55 descend through the set (last 50 faster than the first)

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

45s

 

 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, Rose 22s 35s
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: 2325 – 3300

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