Warm-Up (1400 yards)

  • 1 x 200 choice
  • 4 x 100 w/ :15s rest –   25 doggie paddle + 25 Tarzan + 50 swim
  • 3 x 100 kick build each 100 on 2:30
  • 3 x 200 descend each 200 on 3:00

Pre-Set (200 yards)

  • 8 x 25 on :30s power push-offs

Main Set (1100 – 2200 yards)

  • Two Sets of 7-16 x 50 on your interval
  • Each set if followed by 200-300 recovery pull
Name Goal Time Interval
Kevin 32s :55
Brooke, Ashlee, Ryan, Bryan 41s 1:00
Amy, Denise, John 45s 1:05
Kyle, Andrea 47s 1:10
Angel, Cora 48s 1:10
Leah, Sarah 50s 1:10
Fage 52s 1:15
Joy 55s 1:15
Marj, Tyson 1:08 1:30

Remember – 2 times in a row or three times total after 7 reps is a failure.

Cool Down (200 yards)       

  • 1 x 100 double arm backstroke
  • 1 x 100 breast

Total Yards: 3000 – 4100

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