WARMUP: 400
TRIATHLON SET: 100
4 X 25 freestyle
At mid pool on each length, roll to your back and do something to adjust your goggles, then swim freestyle to the end.
MAIN SET: 1250 + 200 + 300
10 X 125 on a sendoff that gives you approximately 30 seconds rest
These are choice or IM with a 50 freestyle at the end. You can switch strokes after the first 5 X 125 if you want.
#1: Drill/Swim/Drill/Swim/Swim
#2 through #4: Build speed (each 125 faster than the last)
#5: moderate
#6 through #10: repeat the same pattern as #1 through #5.
200 kick, your choice of kick and equipment
3 X 100 with fins, descend time 1 to 3 (70%…80%…90% effort)
Rest interval is 60 seconds.
MAIN SET FOR LANE 1: 600 + 200 + 150
8 X 75 on a sendoff that gives you approximately 30 seconds rest
#1: Drill (3L/3R Freestyle)
#2: Drill/Drill/Swim
#3: Drill/Swim/Swim
#4: Swim
#5: Drill
#6: Drill/Drill/Swim
#7: Drill/Swim/Swim
#8: Swim
200 kick, your choice of kick and equipment
3 X 50 with fins, descend time 1 to 3 (60%…70%…80% effort)
WARMDOWN: 200
8 X 25 no equipment
Silent AND try to take no more than 2 breaths
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