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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