Warm-Up (1200 yards)
- 1 x 400 choice
- 2 x (2 x 100 – 50 drill + 50 swim w/ :15s rest)
Round 1 Drill:
2 cycles slow catch-up + 2 cycles fast swim
Round 2 Drill:
25 L hand weightless on buoy, R arm stroke.
25 – R hand weightless on buoy, L arm stroke - 1 x 200 kick – alternate 25 hard w/ 25 EZ
- 2 x (4 x 25 on :30)
#1: Fast to EZ
#2: EZ to Fast
#3: EZ
#4: 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 | Mary | 15s/16s | 30s | |||||||
4 | Megan/Rob | 18s/19s | 35s | |||||||
3 | Kyle/Andrea, | 20s/21s | 35s | |||||||
2 | Joy/Collene | 24s/26ss | 40s |
Cool Down (200yds)
200 backstroke or double arm backstroke