Warm-Up (1200 yards)

  • 4 x 100 on 1:45– 50-2-beat kick, 50-6-beat – Sync your pull and kick
  • 4 x 200 descend on 3:20 – First 50 is stroke, the rest is free

Pre-Set (200 yards)

  • 8 x 25 power push-offs on :30 WORK ON UNDERWATER SPEED!

Main Set (1125 – 2100 yards)

  • Three rounds: (7 – 20) x 25 followed by 200 – 300 recovery pull
    • See intervals and paces below
    • Everyone does the first 5 repeats to set their goal pace
    • If you don’t make your pace time after the 5th repeat, rest a 25
    • If you don’t make your pace time 2X in a row, go straight to the recovery pull
    • Start the next round of 25s when your lane is ready, after everyone has had a recovery pull
Lane  Name Goal Time
4 Kevin, Jack 14s,15s 25s
5 Ryan, Brooke, Leah 19s 30s
6 Denise, Andrea, Amy, 20s 30s
7 Kyle 21s 35s
7 Sarah 35s
7 Fege 24s 35s
8 Joy, Kelly 27s 40s

Cool Down – 200  backstroke or double arm backstroke

Total – 2525 – 3500

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