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:
Try to carry the focus point of the drill into the swim.
Drill is 2L/2R Back, focus on smooth rotation. Swim is backstroke
Drill is flutter kick on your back, focus on pointed toes and narrow kick. Swim is freestyle.
Drill is dolphin kick on your back. Swim is Pulse breast, focus on hips.
Drill is breaststroke kick on your back. Swim is Pulse breast, focus on the hips driving you forward and into the outsweep.
Drill is Single Switch, focus on staying low and hidden. Swim is freestyle.
200-400 pull, depending on how much time you have left.
Total Yardage: approx. 2400