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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