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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