About half of our swimmers competed in long runs or long triathlons over the weekend, so wanted to do kind of a cruise day today, with lots of equipment.
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 free, swimming 3 abreast in each lane to simulate triathlon start. If only 2 swimmers per lane, one swims down the middle.
MAIN SET: 1750
Swim 3 rounds of the following. The 50-50-50-100 free is a continuous swim with fins. The freestyle swim is separate and the equipment varies.
50 SA drill on stomach
50 LA drill on back
50 SA drill
Round #1: Drills are head-lead kick — dolphin and flutter
Freestyle Swim is 400 free pull with pull buoy and paddles, breathing every 2…every 5.
Round #2: Drills are hand-lead kick — dolphin and flutter
Freestyle Swim is 300 pull with pull buoy, breathing every 3.
Round #3: Drills are 2L/2R Fly…2L/2R Back…2L/2R Breast
Freestyle Swim is 200 free no equipment, at 85% effort. Controlled speed.
100 EZ recovery
FINAL SET: Varies
Fastest lane had time to do:
6 X 50 free
Odds: On :50 sendoff
Evens: On :40 sendoff
Middle lane had time to do:
6 X 25 free with fins, breathing every 4 strokes and SILENT (did this as warmdown)
WARMDOWN: 100 EZ
Total Yardage: 2350 to 2550