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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