TRIATHLON SET: 100
4 X 25 Chevron pattern
STROKE-COUNT SET: 700 + 200
4 X 25 freestyle at brisk pace. Count strokes to find your N. Multiply by 2 to get N for a 50.
4 X (3 X 50) on sendoff that gives you approx. 20 seconds rest
The goal is to hold your stroke count the same for all twelve 50s AND to decrease your time on each set of 3 X 50. You have to find a way to swim faster with the same amount of strokes.
1st set: Hold stroke count and XX seconds
2nd set: Hold stroke count and XX minus :02 seconds
3rd set: Hold stroke count and XX minus :04 seconds
4th set: Hold stroke count and XX minus :06 seconds
200 pull recovery, bump up your normal breathing pattern by 1 stroke
MAIN SET #2: 1200/900/600
Lanes 4 & 5 swim 4 rounds of the following.
Lanes 2 & 3 swim 3 rounds…
Lane 1 swims 2 rounds and you can wear fins.
100 IM substituting freestyle for butterfly
Round #1: Use a sendoff that gives you approx. 30 seconds rest.
Round #2: Take :05 off your sendoff.
Round #3: Take another :05 off your sendoff.
Round #4: Take another :05 off your sendoff.
WARMDOWN: 200 EZ plus some starts if you’re swimming at NEM Champs.
Total Yardage: 2800/2500/2200