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
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