WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 freestyle, sighting on orange cone on every stroke
MAIN SET: 2000
400 Drill IM with fins. Drill for each stroke is 2L/2R, except that freestyle is normal freestyle
8 X 50 Free on :20 Rest Interval
300 kick/scull/pull IM with pull buoy. Do 25 dolphin kick/25 fly scull/25 fly, then 25 flutter kick/25 back scull/25 back, etc.
6 X 50 Free on :15 Rest Interval
200 IM with fins
4 X 50 Free on :10 Rest Interval
100 EZ IM with fins
2 X 50 Free on :05 Rest Interval
WARMDOWN: 100 to 200 EZ
Total Yardage: Approx. 2700
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