Mmm Mmm Mmm 500s!

WARM-UP (1300 yds)

• 1 x 300 choice
• 8 x 75 on 1:30 – 25 kick no board + 25 drill + 25 swim
• 8 x 50 free on 1:10 w/ 2 fly strokes off of the walls

MAIN SET (2000 yds)

• 4 x 500 as follows:
  #1: 10 x 50 on :55
  Paces: Jack :41, John/Maggie :44, Megan :46
  #2: 5 x 100 on 1:45
  Paces: Jack 1:23, John/Maggie 1:28, Megan 1:32
  #3: Broken 500 at 100, 200 and 300 to check pace
  Jack 1:23, 2:56, 4:29         John/Maggie: 1:28, 3:06, 4:44
  Megan 1:32, 3:14, 4:56  (Cumulative times inc. 10s rest)
  #4: Straight 500
  Paces: Jack 6:55, John/Maggie 7:20, Megan 7:40

Cool Down (200 yards)

• 2 x 100 any stroke but free

Total Yards: 3500