Warm-Up (900 yards)
- 1 x 300 choice
- 4 x 75 drill – 50: moving shark fin, 25: free
Leading arm is extended, lagging arm is bent, w/ hand on hip with elbow pointing up. Face in water. Slide lagging hand to armpit and back. Rotate and breathe. Repeat on other side. - 3 x 100 kick on 2:20
Pre-Set (500 yards)
- 5 x 100 on 1:35 – Increase speed in and out of turns, no breathing inside the flags.
Main Set (1100 – 2200 yards)
- Two Sets of 7-18 x 50 on your interval
- Each set if followed by 200-300 recovery pull
| Name | Goal Time | Interval |
| Kevin, Jack | 35-36s | :55 |
| Brooke, Ashlee, Ryan, Bryan | 41s | 1:00 |
| Amy, Denise, John, Angel | 45s | 1:05 |
| Kyle, Andrea, Dora | 47s | 1:10 |
| Leah, Sarah | 50s | 1:10 |
| Fage, Joy | 52 – 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: 2700 – 3800
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