WARMUP: 400
400 your choice, on your own
TRIATHLON SIGHTING SET: 100
4 X 25
Swim half the length breaststroke with head out of water and sighting on the farthest point on the deck. Switch to freestyle at midpool. Sometimes in a triathlon you have to swim breast with your head out to sight the next buoy or to REALLY get your bearings.
WARMUP IM SET: 500
With fins, swim twice through the following. First time through, the kicking is all head lead. Second time through the kick is hand lead. Take a short break after the first 250.
50 dolphin kick on stomach
50 flutter kick on back
50 dolphin kick on back
100 free
IM SET: 800 + 100
16 X 50 on one sendoff that works for everything. Our fastest lane used 1:00. Next lane 1:05 and another lane 1:10. On the fly, you can swim whole stroke or you can drill or you can do 3 strokes fly swith to free. Don’t let yourself slip into struggle on the fly. Swim the 50s as:
FL/FL
FL/BK
BK/BR
BR/FR
FL/BK
BK/BK
BK/BR
BR/FR
FL/BK
BK/BR
BR/BR
BR/FR
FL/BK
BK/BR
BR/FR
FR/FR
100 EZ recovery
TRIATHLON SIGHTING SET: 100
4 X 25 freestyle. Each time you breathe, try to sight on the farthest thing you can see — out the window, bulletin boards on walls, lifeguard, clock, etc. The idea is to simulate an open-water race where you would be swimming along the shore and sighting along the shore.
PULL SET: 400
400 freestyle pull with buoy but no paddles. Breathe every 2…every 5. Focus on extending hands front and rear.
WARMDOWN: 50 to 100 EZ
Total Yardage: approx. 2500
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