This is T-15 week. A lot of our swimmers are using the T-15s to build up for the One-Hour Postal Swim in January.
400 your choice, on your own
MAIN SET: 1200
Swim twice through the following:
100 Fly with fins, alternating 25 dolphin kick and 25 Fly or 2L/2R Fly
100 Back without fins, alternating 25 flutter kick on your back and 25 Back
100 Breast, alternating 25 kick (any position you want, or under water) and 25 Breast
100 Free, alternating 25 flutter kick on your side and 25 Free
2 X 100 IM with fins
KICK/PULL SET: 300/200
Freestylers pull a 300, breathing every 1-2-3-4-5-6-1-2-3-4-5-6 by 25.
Breaststrokers kick a 200, alternating underwater kick, hand-lead on back, hand-lead on front, head-lead on back, head-lead on front
KICK/PULL SET #2: 200
Use a pull buoy for this entire set. Your choice of stroke.
4 X 50, done as 25 kick (yes, you use the pull buoy to kick)/25 swim (yes, this is SWIM not pull — except you wear the pull buoy)
WARMDOWN SET: 200
With fins. Use this as a warmdown set, so you want to relax and stretch it out. Long perfect strokes, with breath control.
8 X 25 Free, breathing just twice on each length. Do 4 bobs to recover between 25s.
Total Yardage: 2200