Warm-Up (1300 yards)
- 4 x 150 squeeze drill w/ :20s rest
(25 squeeze abs + 25 shoulders back and down + 25 squeeze gluts + 25 No squeeze + 50 squeeze everything) - 2 x 150 pull w/ paddles on 3:00
- 4 x 75 – kick on 2:00
- 4 x 25 on :30 Power push-offs w/ fast breakout then EZ to the wall
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 |
Cool Down – 200 backstroke or double arm backstroke
Total – 2625 – 4200
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