Choose only one of the main sets. Most of the triathletes on the team chose the Freestyle main set. Our fastest lane did the IM Main set. Another lane did the 400s as freestyle and did the 200s and 100s as IM.
WARMUP: 400
400/10 minutes your choice, on your own
TRIATHLON SET: 100
4 X 25 first half of each length is head-out freestyle, second half is freestyle
WARMUP SET: 400
2 X (4 X 50) (Middle lanes did one round rather than 2 rounds.)
#1: 50 your choice of kick, with pull buoy
#2: 50 pull focus on reaching full extension with hands/arms
#3: 50 of 2L/2R your choice of stroke – no equipment
#4: 50 swim anything except freestyle – nice and EZ and long
MAIN SET OPTION #1: 1400 + 200
400 IM no equipment
400 IM with fins
200 IM no equipment
200 IM with fins
100 IM no equipment
100 IM with fins
200 EZ recovery your choice
MAIN SET OPTION #2: 1400 + 200
400 free no equipment on approx. 1:00 rest
400 free with fins on 1:00 rest
200 free no equipment on approx. 1:00 rest
200 free with fins on 1:00 rest
100 free no equipment on approx. :30 rest
100 free with fins
200 EZ recovery your choice
WARMDOWN: 250
With fins:
8 to 10 X 25 freestyle nice and quiet, and breathe 3 times per length
Total Yardage: 2700 if you do everything
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