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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