A palindrome is a word, phrase, or sequence that reads the same backward as forward. E.g., HANNAH…MOM…DAD…NURSES RUN. The main set in this workout is four palindromic pyramids.
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 freestyle swimming three abreast in each lane
MAIN SET: 2000
The fastest lane did the entire set as written. Next-fastest lane wore fins on round #3. Third-fastest lane skipped round #3 and went directly to round #4. Slowest lane wore fins for much of the practice and substituted 100s for the 200s.
Swim 4 rounds of this pyramid:
25…50…75…200 freestyle pull breathing every 2/every 5…75…50…25
25s = FL
50s = BK
75s = BR
25s = flutter kick with a board
50s = BR
75s = BK
25s = Breast kick
50s = FL
75s = BK
Wear fins for everything but the pull.
The round is all freestyle.
25s = Take only 3 breaths
50s = Take a total of 6 breaths
75s = Take a total of 10 breaths
WARMDOWN: 100 EZ
Total Yardage: 2600 if you do the entire workout