500 - Warm Up (WU)

12 x 25 – kick down

Build up swim on return @10 sec rest

Group A

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Free

3 – 6 – 9 – 12 – (1 min rest) – 12 – 9 – 6 – 3

On 1:10 per 3 lengths

8 x “50s” free (not exactly 50 yrds)

From mid-pool

Flip at flags and start in opposite direct (no touching the wall). There should be 3 turns completed per repeat.

8 x 150s free @ 2:10

50 Distance Per Stroke (DPS) – 50 High intensity build up – 50 EZ

50 build up starts at beginning of second flip turn and goes through until end of four flip turn.

8 x 25s kick with board @ 10 sec rest

150 cool down (CD)

4200 yrds

Group B

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12 x 75s - Kick/Drill/Kick (odd 75s) and Swim (even 75s)

@ 1:45 interval

6 x 75s kick @ 15 sec rest

Odd: flutter

Even: choice

150 CD

2500 yrds