Warm-up: Extended warm-up. Main set is short but challenging
- 1 x 200 : every 3rd length uptempo
- 4 x 75 : swim/drill/kick by 25
- 8 x 25: work on breakouts
- 6 x 50 : odds build to fast, evens easy
Main-Set: Time trials. The idea is to get a sense of where you are training-wise
- 1 x 400 for time (not a time for loafing!)
- 1 x 200 EZ
- 1 x 200 for time!
- 1 x 200 EZ
- 1 x 100 for time!
- 1 x 200 EZ
- 1 x 50 for time! (as fast as possible!)
- 1 x 100 EZ
Dessert
- 4 x 50 kick with fins: easy/fast, fast/easy, all easy, all fast
- 200 pull