WARMUP: 400
TRIATHLON SET: 100
4 X 25 with a pull buoy
Start each 25 with pulling. At halfway line, turn over on your back and flutter kick as you do something to adjust your goggles. Then roll back to stomach and resume pulling. Try to be SMOOTH as you transition from front to back.
IM SET: 400 + 100
Decide within your lane whether or not you want to wear fins.
8 X 50 on a sendoff that gives you 15 to 20 seconds rest. On all freestyle lengths, try to get your feet past the flags before your first breath.
Lane 1 does 4 X 50.
#1: Fly/Free
#2: Back/Free
#3: Breast/Free
#4: Free/Free – build the 2nd 25 to 80% effort
#5: Fly/Free
#6: Back/Free
#7: Breast/Free
#8: Free/Free – build the 2nd 25 to 90% effort
100 EZ recovery – choice
MAIN SET: 1200
3 X (4 X 100 Inside-Out Rolls) on a sendoff that gives you approx. 25 seconds rest. Take an extra 60 seconds rest between rounds. Fourth 100 in each round should be FASTER than previous 3 X 100. Focus on legal touches and not popping up on your breakouts. Breakout FORWARD with your head/eyes down.
Round #1:
4 X 100 main stroke is Backstroke, with a 25 of Breast that floats through
Round #2:
4 X 100 main stroke is Breaststroke, with a 25 of Free that floats through
Round #3:
4 X 100 main stroke is Freestyle, with a 25 of flutter kick on your back that floats through
Lane 1 does:
4 X 75
Odds: 25 Back + 25 Breast + 25 Back
Evens: 25 Breast + 25 Back + 25 Breast
4 X 75
Odds: 25 Breast + 25 Free + 25 Breast
Evens: 25 Free + 25 Breast + 25 Free
4 X 75
Odds: 25 flutter kick on your back + 25 Free + 15 flutter on your back
Evens: 25 Free + 25 flutter on your back + 25 Free
FIN SET: 200
4 X 25 on :35 Freestyle arms with dolphin kick
4 X 25 on :45 Freestyle RACING two abreast in each lane
WARMDOWN: 200
Total Yardage: 2600/2100
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