400 your choice, on your own
TRIATHLON SET: 100
4 X 25 free — first half length is head-up Tarzan with wide hand entry, second half is head-down wide entry
KICK SET: 300
6 X 50
1st 25 is always breaststroke with an extra kick…2nd 25 is always flutter kick on your back. Focus on rolling the hips up and over on the 2nd breaststroke kick. Point your toes on the flutter.
MAIN SET: 1200 +100
Four times through:
200 free, except that 7th length is backstroke (Count strokes to get “N.”)
4 X 25 freestyle at N-2 strokes. Take 4 bobs recovery after each 25.
Descend your time on the 200s.
100 EZ choice recovery after last set of 4 X 25 @ N-2.
PULL SET: 300
300 pull, except that 3rd length of each 100 is flutter kick on your back (with the pull buoy)
WARMDOWN: 100-300, depending on available time
Total Yardage: 2100-2300, not including warmup