WARM-UP (1000 yds)
- 1 x 400 choice
- 4 x 100 on 2:15 – 50 kick + 50 swim
- 8 x 50 w/ fins AND paddles on :55
MAIN SET (2200 yds)
- 4 x 200 on 4:00
#1: Kick w/ fins #2: IM #3: stroke #4: Free - 4 x 50 on 1:20
25 swim + 10 yards underwater kick fast + 15 sprint + race finish - 1 x 150 recovery pull
- 4 x 50 on 1 :20
25 swim + 10 yards underwater kick fast + 15 sprint+ race finish - 1 x 150 recovery pull
- 4 x 200 free on 3:30/3:45 – Hold your 500 pace
3:30 Interval: Brooke, Ryan: 2:57, Denise: 3:04, Amy: 3:08 ///
3:45 Interval: Leah: 3:20, Andrea: 3:22, Kyle: 3:24
Cool Down (200 yards)
- 4 x 50 choice on 1:10
Total Yards: 3400
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