1. 1. 1. Arm Swings
         • Sideways swings w/o a twist
         • One arm forward then backward. Switch sides
         • Both arms forward then backwards
         • Breaststroke
         • Freestyle
         • Backstroke
         • Windmills
      2. Leg Swings
         • Forward and backward
         • Swing sideways in front and sideways in back
      3. Biking Stretches – 10 reps of each
         • Quad stretch on one leg
         • Standing Figure 4s
         • Squats
         • Forward lunge with a twist toward forward leg
         • Side Lunges
         • Retro lunge pulses
         • IT/Curtsey Lunges
         • Overhead Stretch – Right hand grabs left wrist and pulls then switch sides
         • Hip Hinge stretch with arms extended on a table
      4. Abs
         • Crunches
         • Legs extended and a right angle to the hips crunches
         • Reverse crunches
         • Alternate leg drops from an extended position
         • Sideways knee drops with arms in a Texas T
         • Alternate elbow to knee crunches
         • Russian Twists
      5. Hips
         • Kneeling lunge to half splits
         • All 4s knee circles one way for 10 revolutions then the other way
         • All 4s Donkey Kicks
         • All 4s Clam shells
         • Marching bridge
      6. Planks
         • Elbow plank hold for 60s
         • Snow Angels
         • Marching plank
         • Side planks with reach through
         • Plus push ups
         • Sideways crawls
         • Hip Dips
         • Spidermans
         • Inch Worms
         • Starting block jumps to streamline – 5 on each side

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

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