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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