WARMUP: 400
TRIATHLON SET: 100
4 X 25 – dive over the noodle on your way out and in
MAIN SET: 2000/1850/1600
Lanes 4 & 5 do entire set.
Lanes 2 & 3 do 6 X 60…5 X 50…4 X 50…3 X 50
Lane 1 substitute 200 yards for the long swims and substitute 25s for 50s on the short swims.
400 freestyle pull, extend front to back on each stroke. If you breathe every 2 strokes, breathe to the left on one length (or one 50) and to the right on the next length (or next 50).
8 X 50 on a sendoff that gives you 20 to 25 seconds rest
These are choice, and you can do IM or stroke down/freestyle coming back
300 choice with fins
6 X 50 take 5 seconds off your original sendoff
200 your choice – kick, pull, or swim any equipment
4 X 50 take another 5 seconds off your sendoff
100 choice
3 X 50 take another 5 seconds off your sendoff
WARMDOWN: 200
Flip turn practice.
Total Yardage: 2700/2550/2300
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