On Tuesday we did 400s, so today I wanted to keep things short and add some speed at the end.
WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 200
With fins.
8 X 25 free on approx. :10 RI.
Swim three abreast in your lane. If there are only two of you, one swims down the middle. The idea is to swim close together — getting used to crowded conditions at the start of a triathlon.
FLY SET: 400
With fins.
Swim four times through the following. Rest interval is 10 to 15 seconds.
1 X 25 — 2L/2R Fly
1 X 25 — 3 strokes Fly…switch to Free
1 X 25 — alternate one cycle Pulse Breast and one cycle Pulse Fly
1 X 25 — 3 strokes Fly…switch to Free
KICK SET: 200
No equipment.
200 flutter kick on your back, alternating head-lead kick/hand-lead kick by 50.
IM SET: 300 + 50
No equipment.
4 X 75 FL/BK/BR…BK/BR/FR…FL/BK/BR…BK/BR/FR
FREESTYLE SET: ???????
With fins!!!
Swim straight through the following. No breaks. The idea is to keep going until you fail to meet the sendoff. To choose your initial sendoff, add approximately :35 seconds to your time on the first 100, which should be swum at an easy pace.
2 X 100 @ X sendoff (fastest lane used 1:50; middle lanes used 2:00)
2 X 100 @ X minus :10 sendoff
2 X 100 @ X minus :20
2 X 100 @ X minus :30
2 X 100 @ X minus :40
Etc.
Our fastest lane managed to do 10 X 100, going from a 1:50 sendoff down to 1:10. Their times ranged from 1:15 to 1:20 on the first few 100s, down to 1:05 to 1:10 on the final two 100s.
WARMDOWN: 200 EZ
Total Yardage: approx. 2700
Beginner Lane:
Substitute 6 X 25 for 8 X 25 on the TRIATHLON SET.
FLY SET: 200
With fins, twice through:
25 Dolphin on back
25 dolphin on stomach
25 2L/2R Fly
25 Pulse Breast
FREESTYLE SET: 200 + 100
8 X 25 Free on :40 sendoff, trying to hold good form.
100 EZ recovery with fins.
FREESTYLE SET: 400
With fins this time.
16 X 25 Free on :40 sendoff, trying to hold good form.
WARMDOWN: 100 EZ
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