WARMUP: 400
TRIATHLON SET: 100
4 X 25 alternating 4 strokes Free/2 strokes Breast
MAIN SET: 1600/2100
Lanes 4 & 5 can use fins on one of the rounds – you choose which one
Lanes 2 & 3 can use fins on two of the rounds – you choose which ones
Lane 1 can use fins for the entire set – see modification for your lane
All lanes: Try to make your 100s Free and/or your 100s IM faster in each round.
Swim 3 rounds of the following:
5 X 100 on a sendoff that gives you approximately 30 seconds rest
1st 100: FL/FR/FL/FR (You can do 2L/2R instead of FL…or 3 strokes FL ?FR
2nd 100: BK/FR/BK/FR
3rd 100: BR/FR/BR/FR
4th 100: All Free
5th 100: IM
200 Freestyle pull (recovery), breathing every 2…every 3
LANE 1 MODIFICATION:
Swim 4 rounds of the following:
1 X 50 2L/2R Fly on the way down…Freestyle coming back
1 X 50 Backstroke on the way down…Freestyle coming back
1 X 50 Body-Dolphin Breast on the way down…Freestyle coming back
1 X 50 Freestyle
4 X 25 in IM order (Fly/Back/Breast/Free) Take 15 seconds rest after each 25.
100 Freestyle pull, breathing every 2…every 3
WARMDOWN: 100/200
Use the final 100 or 200 pull as your recovery.
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