WARM-UP (1400 yds)

  • 150 SKPS
  • 8 x 75 on 1:40 –50 drill + 25 swim
    Drills to choose from: Finish Drill, 2-beat kick, Fingertip Drag, 6-3-6, Catch-up, One arm, other at side breathing on non-stroking side, Fist
  • 4 x 50 Swim Golf on 1:10

MAIN SET (1800 yds)

Goal: See what the minimum interval that you can hold your 500 pace
If you can’t make the interval, substitute every other 100 w/ a 50

  • 5 x 100 on 2:00 (Andrea 1:40, Kyle 1:46)
  • 1 x 100 choice recovery kick
  • 5 x 100 on 1:55 (Andrea 1:40, Kyle 1:46)
  • 1 x 200 recovery pull
  • 5 x 100 on 1:50 (Andrea 1:40, Kyle 1:46)

For the rest of Lane 6 and Express Lanes:

  • 5 x 100 on 1:50 (Ryan 1:28, Amy, Denise 1:32, Leah 1:35)
  • 1 x 100 choice recovery kick
  • 5 x 100 on 1:45 (Ryan 1:28, Amy, Denise 1:32, Leah 1:35)
  • 1 x 100 recovery pull
  • 5 x 100 on 1:40 (Ryan 1:28, Amy, Denise 1:32, Leah 1:35)

Cool Down (200 yards)

  • 1 x 200 easy pull

Total Yards: 3400

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