TUESDAY, JUNE 21
WARMUP: Approx. 400
10 minutes your choice, on your own
TRIATHLON SET: 100
4 X 25 Freestyle
Odds: Start with porpoise dives
Evens: End with porpoise dives
MAIN SET: 2000
300 with pull buoy, alternating 25 kick/25 scull/25 swim. You can do this in any stroke, or you can do it in IM order, e.g., 25 dolphin kick/25 butterfly scull/25 fly, etc.
8 X 50 on approx. :20 RI
First length of each 50 is combo (alternate 4 strokes back/3 strokes free)
Second length of each 50 is freestyle on odd 50s; backstroke on even 50s.
300 swim, alternating 50 Back/50 Free Focus on flipping straight over on turns. If you don’t usually do flip turns, use this swim to try a few, especially going from Free to Back.
16 X 25 with fins, swum as four rounds of:
25 Hand-Lead Body Dolphin on Your Back
25 Freestyle with dolphin kick
25 Body-Dolphin Breast
25 FAST Freestyle with flutter kick
300 Freestyle with pull buoy, focus on tight streamline off each wall and take at least one stroke before your first breath.
4 X 75 with fins, your choice of stroke (or back/breast/free) Build each 75, from EZ 25/ moderate 25/FAST final 25.
MINI SET FOR FASTEST LANE IF TIME:
4/6/8 X 25 silent swim your choice of stroke. Take 5 bobs recovery between 25s.
Total Yardage: Approx. 2600