WARMUP: 400
TRIATHLON/TURN SET: 200
200 freestyle, toe draft. Switch positions after each 50.
MAIN SET: 1200
Try to swim all the way through the set without any extra rest between segments.
4 X 75 on sendoff that gives 20-25 seconds rest
FR-FL-FR
FR-BK-FR
FR-BR-FR
FR-FR-FR
4 X 50 on sendoff that gives 15 to 20 seconds rest
FL-FR
BK-FR
BR-FR
FR-FR
4 X 25 on sendoff that gives 10 to 15 seconds rest
FL
BK
BR
FR
4 X 50 on sendoff that gives 15 to 20 rest
FR-FL
FR-BK
FR-BR
FR-FR
4 X 75 with fins on sendoff that gives 20 to 25 rest
FL-FR-FL
BK-FR-BK
BR-FR-BR
FR-FR-FR
Finish with 100 IM FAST for time, with any equipment you want (or no equipment). It’s OK to go with only 1 or 2 at a time in your lane.
PULL/KICK SET: 600/800
Depending on how much time you have: 300 or 400 lungbuster pull. Breathe as often as you want on the way down. On the way back, breathe every 3…every 4…every 5…every 6, by 100.
Fastest lanes finished with a 400 kick.
WARMDOWN: 100 EZ
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