Warm-Up (1200 yards)
- Dryland ankle warm-up: ankle rotations, rollers and one leg squats
- 4 x 200 descend on 3:30 – First 50 is stroke, the rest is free
- 4 x 100 – 25-fashion model, 25-6 & 6, 25-2-beat kick, 25-6-beat
Pre-Set (250 yards)
- 10 x 25 power push-offs on :30 WORK ON UNDERWATER SPEED!
Main Set (1125 – 2100 yards)
- Three rounds: (7 – 20) x 25 followed by 200 – 300 recovery pull
- See intervals and paces below
- Everyone does the first 5 repeats to set their 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 2X in a row, go straight to the recovery pull
- Start the next round of 25s when your lane is ready, after everyone has had a recovery pull
| Lane | Name | Goal Time | Interval |
| 4 | Jack, Kevin | 15s | 25s |
| 5 | Ryan, Bryan, John | 18s | 30s |
| 5 | Denise, Brooke, Maggie | 20s | 30s |
| 6 | Kyle, Leah, Sue | 21s | 35s |
| 6 | Andrea, Amy | 22s | 35s |
| 7 | Angel, Robyn | 23s | 35s |
| 7 | Sarah | 24s | 35s |
| 7 | Fage, Rose | 25s | 35s |
| 8 | Joy, Jodi | 27s | 40s |
| 8 | Marj, Tyson | 33s | 40s |
Cool Down – 200 backstroke or double arm backstroke
Total – 2575 – 3550
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