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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