Warm-Up (1200 yards)
- 200 SKPS
- 4 x (4 x 25 on :30) as follows:
#1: Fast then EZ
#2: EZ then Fast
#3: All EZ
#4: All Fast
Main Set (1125 – 2700 yards)
- Three rounds: (7 – 24) 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 OR miss a total of 3, 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 | Interval |
| 4 | Kevin, Jack | 14s,15s | 30s |
| 5 | Ryan, Brooke, Leah | 35s | |
| 6 | Denise, Andrea, Kyle, Amy, | 20s | 35s |
| 7 | Sarah | 22s | 40s |
| 7 | Fege | 24s | 40s |
| 8 | Joy, Kelly | 27s | 45s |
Cool Down – 200 backstroke or double arm backstroke
Total – 2525 – 4100
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