WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 freestyle
Swim in chevron position.
KICK SET: 400/200
4 X 100 on approx. :15 RI (Beginner lane does 4 X 50.)
#1: With pull buoy…Alternate 25 flutter kick on your back/25 freestyle pull
#2: No equipment…Alternate 25 flutter kick on your back/25 2L/2R FR
#3: No equipment…Alternate 25 flutter kick on your back/25 BR with an extra kick
#4: 100 kick your choice with a board
FLY SET: 200
With fins.
1 X 25 Breast/Fly Combo
1 X 25 2L/2R Fly…switch to whole-stroke Fly
1 X 25 Karla
1 X 25 2L/2R Fly…switch to whole-stroke Fly
1 X 25 3 strokes Fly…switch to Free
1 X 25 2L/2R Fly…switch to whole-stroke Fly
2 X 25 start with 6 fast dolphins on your back…switch to easy Backstroke
MAIN SET: 1250/1000/750
There are no breaks on this. Swim it straight through.
1 X 150
1 X 100
Fastest lanes swim 5 rounds. Middle lanes 4 rounds. Beginner lane 3 rounds. Your sendoff is the same all the way through – i.e., you use the same sendoff for the 100s as you do for the 150s. To determine your sendoff, swim your first 150 at a moderate pace (approximately 60 to 70% effort). Add approximately 10 seconds to your time, and that will be your sendoff for the 150s AND for the 100s. Our fastest lane used a 2:00 sendoff. Next fastest lane used 2:25. Middle lanes used 2:20. Beginner lane used 2:30, and we calibrated so that they would have 15 seconds rest after the 150s.
The way this set plays out is that it’s like doing broken 250s. You do a 150, take a 10-second rest break, then do another 100. Then you get a longer rest before starting another “250.” In terms of energy expenditure, you should try to maintain a steady, even pace for the 150 — at about 70% effort. Then try to increase your effort level just a bit on the 100 — you’re more fatigued, so the 100 should feel like 80 to 85% effort. Your pace for the 100 should be just a little faster than your pace for the 150.
WARMDOWN: 200
At least 200 your choice
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