Beginner Group

Warmup – 300 yds

• 100 Freestyle
• 100 Pull
• 100 Kick

Intermediate Set – 450 yds

• 6 x 75 with zoomers and board (25 Kick, 50 Freestyle)

Main Set

• 5:00 swim
• 200 kick
• 5:00 swim
• 200 Pull

Cooldown – 400 yds

• 4 x 100 Pull, Long – Start with 10 sec rest, increase by 10 (10, 20, 30)