Warm-Up (900 yards)
- 2 x (3 x 100) – First set is on 1:45, Second set is on 1:40
- Vertical Kicking Challenge – 5 x 1:00 w/ :30s rest
- 2 x 150 (50: 2-beat kick + 50: 6-beat kick + 50: up tempo 6-beat)
Pre-Set (200 yards)
- 8 x 25 SUPER POWER PUSH-OFFS on :30
Main Set (1125 – 2100 yards)
Three rounds: (7 – 20) x 25 followed by 200 – 300 recovery pull
o Everyone does the first 5 repeats to set their goal pace
o If you don’t make your pace time after the 5th repeat, rest a 25
o If you don’t make your pace time 2X in a row, go straight to the recovery pull
o 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 |
Cool Down – 200 backstroke or double arm backstroke
Total – 2425 – 3500
Leave a Reply