Warm-Up (1000 yards)
- 1 x 400 choice
- 2 x 150 weightless hands as follows:
50 – one arm, other hand on buoy
50 catch up with weightless hands on a kick board
50 no equipment, weightless hands - 4 x 50 – kick on 1:20
- 4 x 25 on :30
Power push-offs w/ fast breakout then EZ to the wall
Main Set (1125 – 2700 yds)
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 |
5 | Kevin/Jack, Mary | 15s/16s |
4 | Rob/Kyle | 19s/20s |
3 | Andrea, | 22s |
2 | Joy/Collene | 24s/26s |
Cool Down
200 backstroke or double arm backstroke
Total – 2325 – 3900