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

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