WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 freestyle, swimming 3 abreast in each lane
MAIN SET:
I gave everyone the option of doing the entire main set (except the 4 X 100 pull) with fins. If swimmers in a lane agree to do one of the segments without fins, that’s fine. Don’t let the fly devolve to struggle. Switch to a fly drill if necessary to maintain form. Or do 3 strokes fly, switch to free.
4 X 100 Fly/Back @ approx. :30 RI
#1: 1st 25 is back, remainder is fly
#2: 2nd 25 is back, remainder is fly
etc.
50 EZ recovery
4 X 100 Back/Breast @ approx. :25 RI
#1: 1st 25 is breast, remainder is back
#2: 2nd 25 is breast, remainder is back
etc.
50 EZ recovery
4 X 100 Breast/Free @ approx. :25 RI
#1: 1st 25 is free, remainder is breast
#2: 2nd 25 is free, remainder is breast
etc.
50 EZ recovery
4 X 100 freestyle pull @ :20 RI, breathing every 2…every 3
WARMDOWN: 200
Total Yardage: approx 2500
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