WARM-UP (1900 yds)

Two Rounds – Round 1 interval is on the left, Round 2 on the right

  • 4 x 50 choice on :55/:50
  • 2 x 100 kick on 2:30/2:20
  • 2 x 150 pull on 2:45/2:30
  • 1 x 250 swim on 4:30

MAIN SET (1600 yds)

  • 1 x 1000 for time
    500 time x 2: Kevin 12:44, Jack 13:50, John 15:14, Maggie 15:20
    Hint: Employ a race strategy to help keep track of the yardage
    Example: LASGK – 100 Long + 100 Squeeze Abs + 100 Squeeze Shoulders + 100 Squeeze Gluts + 100 Strong Kick & Repeat
  • 1 x 200 backstroke recovery
  • 1 x 400 IM by 25s – Start when the last person in the lane touches the wall

Cool Down (300 yds)

3 x 100 choice on 2:00

Total Yards: 3800

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