400 Warm up

6 x 25 drill

12 x 25 Odd (kick)/(Even) swim Free @10 sec rest

10 x 100s Free

Group A Group B

1-3 1:45 1-3 2:10

4-6 1:35 4-6 2:05

7-10 1:30 7-10 2:00

100 EZ 100 EZ

10 x 50 (2 consecutive no-touch turns) |

@ 55 sec interval |

All

8 x 50s (from deep end)

1^st 25 of each 50 = underwater kick (no breath)

(when breath is taken swim free for the remainder of the 50) @ 2 min interval.

Goal: is to reach other side of the pool.

150 cool down

A’s = 3000 yrds

Bs = 2500 yrds