Warm-Up (1000 yards)
- 1 x 500 choice
- 2 x 75 kick – 25 L arm lead, 25 R arm lead, 25 on back in streamline
- 8 x 25 on :45 Odds are underwater kick, Evens are recovery
- 1 x 150 pull
Pre-Set (200 yards)
- 2 x (4 x 25 on :30 #1. Fast to EZ, #2. EZ to fast, #3. EZ, #4. Fast)
Main Set (1125 – 2100 yards)
Three rounds: (7 – 20) x 25 followed by 200 – 300 recovery pull
- 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, Jodie | 27s | 40s | |
| 8 | Marj, Tyson | 31s | 40s |
Cool Down – 200 backstroke or double arm backstroke
Total – 2525 – 3600
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