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
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