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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