400 your choice, on your own
TRIATHLON SET: 100
Do this entire set without touching the bottom. Tread water at mid pool until everyone in your lane completes the 25, then start the next 25. The idea is to practice leveling off and starting to swim without pushing off the wall — something you may need to do once or twice in the middle of a triathlon swim or open-water swim.
4 X 25 freestyle, starting each 25 from the middle of the pool
MAIN SET: 2000
400 IM with fins (OK to drill the butterfly)
300 freestyle pull with pull buoy. Bump up your normal breathing pattern by 1 stroke.
300 IM with fins (OK to drill butterfly)
200 IM with fins
100 freestyle for time
100 IM with fins
EXTRA SET FOR FASTEST LANE: 200
Swim twice through the following:
2 X 25 FAST choice swim on :45 sendoff
2 X 25 silent swim in the same stroke as above. Take 5 bobs recovery between 25s.
Total Yardage: 2200/2400, not including warmup