Wanted to throw in a few toys this morning. I had twelve swimmers, with only one parachute and one grudge belt, so we had to rotate the toys. Each lane got the toys during one of the pull segments of the workout.
WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
We did this for our two swimmers who are doing FLorida Ironman in three weeks. Wanted to give them a little combat experience.
4 X 25 freesteyle @ approx. :10 RI
Swim three abreast in each lane.
MAIN SET: Approx. 2000
4 X 25 flutter kick with a board @ approx. :15 RI
3 X 100 free @ :40 RI
Either 4 X 50 freestyle pull…or…
one minute grudge belt…or…
3 X 50 freestyle with the parachute
3 X 100 free @ :30 RI
Either 4 X 50 freestyle pull…or…
one minute grudge belt…or…
3 X 50 freestyle with chute
3 X 100 free @ :20 RI
Either…etc.
3 X 100 free @ :10 RI
4 X 25 flutter kick with board
WARMDOWN: 100 EZ
Total Yardage: Approx. 2500
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