TRIATHLON SET: 100
4 X 25 freestyle with porpoise dive(s) in the shallow end
KICK SET: 300
3 X 100 kick/swim by 25
Kick is head-lead flutter kick on your back – 3 kicks on one side…3 kicks on the other.
Swim is your choice of backstroke or freestyle, and you should use a 6-beat kick when you swim.
MAIN SET: 1200
16 X 75 on a sendoff that gives you approximately 30 seconds rest
Focus: Legal turns! On Fly and Breast, as you go into each wall, try to have eyes down and both arms extended.
Optional: You can wear fins on ONE of the three segments (decide by lane).
Optional: You can take an extra 60 seconds rest after the first segment – go swim straight through.
Optional: You can drill the Fly lengths – or do 3 strokes Fly ? Free.
MAIN SET #2: 200/300/400
4/6/8 X 50 freestyle, starting at the deep end. Rest interval is approx. 20 seconds
Start each 50 with two “power-ups” at the wall.
If you’re learning to do the flip turn, you can do these as Free down…Backstroke back.
8 X 25 alternating 25 freestyle with 2 breaths/25 EZ choice. Fins are optional.