Warm-Up (1200 yards)

  • 2 x 150 squeeze drill
  • 1 x 150 pull
  • 6 x 75 – 50 drill (6-3-6) + 25 swim on 1:10
  • 1 x 300 continuous swim w/ fins alternating speeds– 25 fast + 25 moderate + 50 fast + 50 moderate + 75 fast + 75 moderate

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 19s 35s
6 Denise, Andrea, Kyle, Amy, 20s 35s
7 Sarah 22s 40s
7 Fege, Joy 24s, 25s 40s  
8 Kelly 27s 45s

 
Cool Down – 200  backstroke or double arm backstroke

Total – 2525 – 4100

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s