Warm-Up (1100 yards)
- 1 x 400 choice
- 2 x 150 drill progression (Use a snorkel if you have one)
- 25 – L arm lead
- 25 – R arm lead
- 25 – 6 and 6
- 25 – 6-3-6
- 50 Free
- 1 x 200 kick – alternate 25 hard w/ 25 EZ
- 2 x (4 x 25 on :30)
- Fast to EZ
- EZ to Fast
- All EZ
- All Fast
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 Interval 5 Jack, Mary 16s 30s 4 Megan/Rob 18s/19s 35s 3 Kyle/Andrea, 20s/22s 35s 2 Joy/Collene 24s/26ss 40s Cool Down (200 yds)
- 200 backstroke or double arm backstroke
Total – 2425 – 4000