WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 freestyle, swim 3 abreast in each lane
KICK SET: 400/200
(Lane 1 should do 4 X 50.)
4 X 100 alternating 25 flutter kick on your back/25 swim
Odds: swim is backstroke
Evens: swim is freestyle
Hands/arm can be in any position on the kick. When you swim, focus on maintaining the fast, 6-beat kick you used during the kicking.
MAIN SET: ?????????
Wear fins for the entire set. Pick a sendoff that is roughly 1 minute slower than your fastest 100 free time without fins. Then swim continuously through the following — to failure. When you can no longer make the sendoff, you’re done! This set starts out feeling aerobic and ends up very anaerobic. The 100s are freestyle. As a guideline, our fastest lane started on 2:00 sendoff and completed 2 X 100 on 1:20. Middle lanes started on 2:10 and made it down to 1:30, with one swimmer making 2 X 100 on 1:20. Beginner lane started on 2:10.
2 X 100 @ initial sendoff (IS)
2 X 100 @ IS minus :10
2 X 100 @ IS minus :20
2 X 100 @ IS minus :30
2 X 100 @ IS minus :40
2 X 100 @ IS minus :50
Etc.
Ideally, you want to swim 7 to 10 100s before failure.
200 EZ recovery any equipment
KICK SET #2: 400
200 alternating 25 hand-lead dolphin kick on stomach/25 head-lead breast kick on your back
200 alternating 25 head-lead dolphin kick on your back/25 hand-lead breast kick on your stomach
WARMDOWN: 100 EZ
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