WARMUP: 400
TRIATHLON SET: 100
4 X 25 freestyle with porpoise dives in the shallow end.
WARMUP/KICK SET: 200/300
Lanes 4 & 5:
3 X 100 on approx. :20 RI
1st 25: flutter kick on your back – narrow kick
2nd 25: freestyle with narrow kick
3rd 25: flutter kick on your back – wide kick
4th 25: freestyle with wide kick
Lanes 2 & 3:
4 X 50 on approx. :15 RI
Odd 50s: 25 flutter kick on your back with NARROW kick + 25 free with NARROW kick
Even 50s: 25 flutter kick on your back with WIDE kick + 25 free with WIDE kick
Lane 1: Follow the set as described above for Lanes 2 & 3, but wear fins.
MAIN SET #1: 800 + 100
Decide within your lane whether or not you want to wear fins.
16 X 50 as shown below, on a sendoff that gives you approx. 20 seconds rest.
For butterfly, you can substitute ANY fly-like drill (2L/2R, body-dolphin on your stomach, 3 strokes fly‡switch to free, etc.)
FL/FL
FL/BK
BK/BR
BR/FR
FL/BK
BK/BK
BK/BR
BR/FR
FL/BK
BK/BR
BR/BR
BR/FR
FL/BK
BK/BR
BR/FR
FR/FR
100 EZ recovery, your choice
MAIN SET #2: 900
Lanes 4 & 5 try to do entire set. Lanes 2 & 3 do 2 rounds. Lane 1 do 1 round.
3 rounds of:
3 X 100 freestyle on sendoff that gives approx. 25 seconds rest
Round #1: 3rd length of each 100 is choice other than freestyle
Round #2: Freestyle pull, use a different breathing pattern on each 100
Round #3: Freestyle with fins, last 25 of each 100 is build to SPRINT.
WARMDOWN: 200
Total Yardage: 2800 if you do everything
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