WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 free, swimming 3 abreast in each lane
MAIN SET: 1250
Swim 5 rounds of the following:
25 drill
50 drill/swim
75 drill/swim/swim
100 swim/swim/drill/swim
Try to carry the focus point of the drill into the swim.
Round #1:
Fins.
Drill is 2L/2R Back, focus on smooth rotation. Swim is backstroke
Round #2:
Drill is flutter kick on your back, focus on pointed toes and narrow kick. Swim is freestyle.
Round #3:
Fins.
Drill is dolphin kick on your back. Swim is Pulse breast, focus on hips.
Round #4:
Drill is breaststroke kick on your back. Swim is Pulse breast, focus on the hips driving you forward and into the outsweep.
Round #5:
Fins.
Drill is Single Switch, focus on staying low and hidden. Swim is freestyle.
WARMDOWN: 200-400
200-400 pull, depending on how much time you have left.
Total Yardage: approx. 2400
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