WARMUP: 400
400 your choice, on your own.
TRIATHLON SET #1: 200
4 X 50 Freestyle. Start each 50 by porpoising several times in the shallow end. On the 2nd 25 of each 50, sight on every stroke. (We placed an orange cone at the end of each lane for sighting.)
TRIATHLON SET #2: 300
300 Freestyle pull with pull buoy. Breathe to your less-comfortable side for the entire 300. If you normally breathe every 3, use that pattern, or take it to every 4 or every 5.
MAIN SET: 1600
Swim twice through the following. First time is nekked. Second times is with fins. Beginning swimmers on the team did 50s instead of 75s throughout.
8 X 100, done as follows:
75 FL/25 BK
25 FL/75 BK
75 BK/25 BR
25 BK/75 BR
75 BR/25 FR
25 BR/75 FR
100 IM
100 Free
WARMDOWN: 100
100 EZ
Total Yardage: Approx. 2600
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