Warm-Up (1050 yards)
- 1 x 200 pull
- 1 x 200 kick – alternating 25 fast w/ 25 moderate
- Finish Drills
4 x 25 Finish scull w/ butterfly kick (time stroke finish w/ kick finish)
4 x 25 One arm free, opposite arm extended, quick push finish
1 x 100 freestyle w/ quick push finish - 4 x 75 on 1:25
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 | |
| 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 – 2575 – 4150
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