Warm-Up (1200 yds)
- 1 x 400 choice
- 2 x (2 x 100 – 50 drill + 50 swim w/ :15s rest) Round 1 Drill: Paddle on head Round 2 Drill: Buoy pull
- 1 x 200 kick – alternate 50 hard w/ 50 EZ
- 2 x (4 x 25 on :30)
- Fast to EZ
- EZ to Fast
- All EZ
- All Fast
- 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
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Main Set (1125 – 2700 yds)
Three rounds: (7 – 24) x 25 followed by 200 – 300 recovery pull
Lane | Goal Time | Interval |
5 | 16s/17s | 30s |
4 | 19s | 35s |
3 | 20s/21s | 35s |
2 | 24s/26ss | 40s |
Cool Down
200 backstroke or double arm backstroke
Total
2525 – 4100