TUESDAY, JUNE 21
WARMUP: approx. 400
10 minutes your choice, on your own
TRIATHLON SET: 100
4 X 25 Free, except that every 3 or 4 strokes, take 2 strokes of head-up breaststroke
MAIN SET: 2100/2000/1900
4 X 100 with fins.
1st 25: Single-Arm Backstroke – R
2nd 25: Single-Arm Backstroke – L
3rd 25: 2L/2R Backstroke
4th 25: Backstroke
Focus on thumb-first exit and show both shoulders.
8 X 25 2 Fly…2 Back…2 Breast…2 Free
4 X 75 with pull buoy
1st 25: Breast kick on your back
2nd 25 Whole-stroke Breast (still with pull buoy)
3rd 25: Freestyle pull
8 X 25 2 Fly…2 Back…2Breast…2 Free
4 X 100, swum as 25 Back/25 Breast/50 Free
8 X 25 2 Fly…2 Back…2 Breast…2 Free
4 X 50 Free with fins, swim EZ on first 25, FAST on second 25
For those lanes that have time:
8 X 25 (or 4 X 25) with fins 2 Fly…2 Back…2 Breast…2 Free
WARMDOWN: At least 100 EZ.
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