Warm-Up (850 yards)

  • 1 x 500 swim
  • 1 x 2:00 vertical kick + 2 x :15s hands on head vertical kick
  • 4 x :30 2-person kick tug of war challenge w/ 1:00 rest
  • 1 x 250 pull
  • 4 x 25 pull-a person, take turns each 25

Pre-Set (600 yards)

  • 12 x 50 on :55

Main Set (1800 yards)

  • 10 x 100 on 1:35 (Bryan, Ryan),
    1:40 (John, Jack, Maggie, Denise)
  • 1 x 200 EZ pull recovery
  • 2 x (4 x 75 Indiana IMs on 1:30)
    (#1: Fly, back, breast   #2: Back, breast, free  #3: Breast, Free, Fly…)

Cool Down (200 yards)

  • 100 EZ kick
  • 100 choice

Total Yards (3450)

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