Warm-Up (1500 yards)
- 1 x 400
- 6 x 50 – 25 sculling + 25 swim w/ :10s rest
Sculling – In front of head, Parallel to shoulders, Waist to hips - 4 x 75 kick build by 25 on 2:00
- 5 x 100 on 1:40
Pre-Set (100 yards)
- 4 x 25 on :30 – #1: Fast à EZ, #2: EZ à Fast, #3: EZ, #4: Fast
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 | 32s, 35s | :50 |
| Brooke, Ashlee, Ryan, Bryan | 41s | :55 |
| Amy, Denise, John | 45s | 1:00 |
| Kyle, Andrea | 47s | 1:05 |
| Angel, Dora | 48s | 1:05 |
| Sarah | 50s | 1:05 |
| Fage | 52s | 1:10 |
| Joy | 55s | 1:10 |
| 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: 2900 – 4000
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