WARMUP: 400
TRIATHLON SET: 100 + 200
4 X 25 swim 3 abreast in each lane
200 freestyle foot drafting, switch positions each 50
MAIN SET: 1200/900 + 200
Beginner lanes do Fly drill or dolphin kick for FL.
Middle lanes can substitute 100 IMs for 200 IMs.
No break on this set. Swim it straight through.
200s are on approx :40 RI
100s are on approx :30 RI
75s are on approx :25 RI
50s are on approx :15 RI
25s are on approx :10 RI
Here’s the set:
200 IM
75 FL or FL drill
75 BK
75 BR
75 FR
200 IM
50 FL or FL drill
50 BK
50 BR
50 FR
200 IM
25 FL
25 BK
25 BR
25 FR
200 choice recovery (kick, pull, or swim)
MAIN SET #2 (if you have time): 400
Choice of fins or no fins – you decide within your lane.
2 X 100 IM on approx. :30 RI
2 X 100 IM on approx.: 35 RI and swim faster than first 2
WARMDOWN: 200 EZ (plus 2 or 3 starts if you’re in the meet)
Total Yardage: 2700 if you do everything
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