WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 150
6 X 25 Freestyle
Odds: Do porpoise dives to mid pool, then swim Free
Evens: Swim Free to mid pool, stop and adjust your goggles, then swim free to the end
FLY SET: 400+100
Fastest two lanes did 4 rounds. Middle lane did 3 rounds. Everyone wore a Tempo Trainer set to approximately 1:65.
1 X 25 Karla drill (1L/1R fly…2 strokes breast with no breath)
1 X 25 3 strokes Fly, switch to Free
1 X 25 2L/2R Fly, switch to Fly
1 X 25 3 strokes Fly, switch to Free
100 EZ recovery
BACKSTROKE SET: 400+100
4 X 100 Backstroke, alternating 2L/2R Back and whole-stroke Back by 25. Make the 4th 100 faster than the others.
100 EZ recovery
FREESTYLE SET: 400+100, except fastest lane did the extra 3 X 100 at the end.
4 X 100 free on approx. :20 RI. Descend 1 to 4.
100 EZ recovery
3 X 100 free on approx. :20 RI. Descend 1 to 4.
WARMDOWN: 100 EZ
Total Yardage: approx. 1500 for fastest lane
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