Warm-Up (1500 yards)

  • Dryland warm-up: ankle flexibility
  • 1 x 400 choice
  • 2 x 200 pull (First 50 is choice stroke pull)
  • 3 x (4 x 50) – First interval is 1:00, Second is :55, Third is :50
  • Turn Drill – 4 x 2-turn 12.5s (1 wall turn, 1 no-wall turn) – :10s rest
  • Timed turns – 3 chances to improve your time.

Pre-Set (450 yards)

  • 3 x (3 x 50 kick – no board, one arm lead)
    First interval is 1:20, Second 1:15, Third 1:10

Main Set (1400 – 1800 yards).

  • 8 x 100 on 1:25 (Kevin), 1:35 (Bryan, Ryan),
    1:40 (John, Jack, Maggie, Denise)
  • 1 x 200 EZ pull recovery
  • 4 x 100 backstroke on 2:00
  • Optional – 2 x 200 at 100 pace, 1:00 rest in between

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards (3550 – 3950)

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