Partner warmup (15 min)
4 times thru (8 50's swim for each partner) Hollow rocks<--> fly
Seated kicks <--) Back
Squats <--> Breast
Push ups <--> Free
Shallow end (200 then 4 fast turns) * 2
switch
Deep end (200 with paddles into triangle into 10 vertical kicks) * 2
8 sprints on 1:00 5m/10m/15m/20m/20m/15m/10m/5m
Distance Free (40 min set)
800 Pull 12:00 - shorter distance if needed to get 20s rest
3 * 200 swim Descend on 2:40, 2:50 or 3 (3 min swimmers join in, 2:40 extra rest
Freestylers could join other set at this point
600 Pull on 9:30
2 * 200 swim best average (30s rest) (2 * 200 & 30s rest on 5:30
400 Pull on 7:00
1 * 200 Sprint
4 times thru
5 * 200 descend on 4:00
150 long drills/50 swim
100 long drills/100 swim
50 Drill/150 swim
200 swim descend
3 * 75 descend, 1 * 100 sprint all on 1:20 (+5 or + 10 - breaststrokers)
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