Warm-Up (1400 yards)
Two Rounds. Round 1 intervals on left, Round 2 intervals on right.

  • 1 x 300 on 5:00/4:40
  • 3 x 100 on 1:45/1:40
  • 2 x 50 on 1:00/:55

 

Pre-Set (600 yards)

  • 1 x 200 kick
  • 6 x 50 kick on 1:15
  • 1 x 100 swim

Main Set (1400-1500 yards)

  • 9 x 100 on 1:35 (Bryan, Ryan),
    1:40 (John, Jack, Maggie, Denise)
  • 1 x 200 EZ pull recovery
  • 4 x 75 – 50 backstroke + 25 breaststroke on 1:35
  • Optional – 4 x 25 sprint on 1:30 from a dive

 

Cool Down (200 yards)

  • 100 choice pull
  • 4 x 25 EZ stroke.

Total Yards (3600-3700)

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