400 your choice, on your own
4 X 125 on approx. :30 RI, swum as:
#1: 100 Fly + 25 Back
#2: 100 Back + 25 Breast
#3: 100 Breast + 25 Free
#4: 125 Free
Do this without equipment. If you want to do a drill on the Fly, that’s ok. The hardcore triathletes did this set as 125s, with the first 100 swum as freestyle; the final 25 as anything EXCEPT freestyle.
4 X 50 kick, done as 25 breast/25 flutter
Odds: With a pull buoy
Events: With a kickboard
4 X 50 choice pull. Focus on straight line from fingertips through forearm
Repeat the 4 X 125s, except this time do it with fins.
6 to 7 minutes of vertical kicking with fins on. No hands (cross your chest with your arms and rest your hands on your shoulders). We alternated between a few minutes of flutter and a few minutes of dolphin. Add some quarter turns on the flutter. Add some speed bursts of fast body motion on the dolphin.
WARMDOWN SET: 200
8 X 25 Freestyle with fins. Try to take just one or two breaths per length. Do 5 bobs as recovery between each 25. Relax and try for perfect strokes.
Total Yardage: Approx. 2200