TRIATHLON SET: 200
200 toe drafting. Change positions every 50.
MAIN SET: 1600
16 X 100 in 4 sets of 4
Lane #1 does 12 X 100 in 4 sets of 3
4 X 100 free on sendoff that gives you approx. 25 seconds rest.
If you are using a Tempo Trainer, set it for a nice relaxed cadence.
If you are not using a Tempo Trainer, count strokes and try to maintain same stroke count on every length throughout the set.
4 X 100 kick WITH FINS on sendoff that gives you approx. 15 seconds rest.
All odd lengths are head-lead dolphin on your stomach working on HIPS HIPS HIPS. All even lengths are flutter on your back, building speed on the final 25 of each 100.
4 X 100 choice on sendoff that gives you approx. 25 seconds rest. Descend time 1 to 4.
If you are using a Tempo Trainer, set if for a relaxed cadence on first 100, then speed up the cadence by :05 on each 100.
If you are not using a Tempo Trainer, count strokes. Hold stroke count for first 75 of each 100, then you can increase your count on the final 25.
4 X 100 pull on sendoff that gives you approx 20 seconds rest. Each 100 has a different breathing pattern. #3 is kinda funky, but stick with it.
#1: Breathe every 2…every 5 continuously
#2: Breathe every 2…every 3 continuously
#3: Breathe every 1…every 3 continuously
#4: Breathe every 3
MAIN SET #2: 150
Lane 1 does 3 X 50
3/6/9 X 50 choice on sendoff that gives you approx. 25 seconds rest
Descend 1 to 3. Final 50 is really FAST.
Swimmers going to NEM SCY Champs do at least 2 starts from the blocks.
Total Yardage: 2550/2300/2150