WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
We have two swimmers doing Florida Ironman next week, so this set was for them.
4 X 25 Free. Do porpoise dives each time you hit the shallow end.
MAIN SET: 1500
Swim 4 rounds of the following:
3 X 75 on approx. :25 RI Swim/Drill/Swim build
3 X 50 Free on approx. :20 RI Count strokes. Hold stroke count and time the same, except make the 3rd 50 faster (while holding stroke count).
Round #1: Wear fins for entire round…Swim Fly…Drill = Hand-Lead Body Dolphin on Your Back
Round #2: Nekked…Swim Back…Drill = 6-Count Backstroke
Round #3: Nekked…Swim Breast…Drill = Breast Kick on Your Back
Round #4: Fins…Swim Free…Drill = Single Switch staying low and long
WARMDOWN: 100-300
Depending on how much time you have…Swim 100, 200, or 300 Freestyle lungbuster — pull with pull buoy and paddles. Breathe as often as you want on odd lengths, breathe every 3, every 5, every 7 on even lengths by 100.
Total Yardage: approx. 2400
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