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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