TRIATHLON SET: 100
4 X 25 freestyle with porpoise dives inside the flags at the shallow end
STREAMLINE PRACTICE: Priceless
5 X streamline pushoff. Hold your streamline and don’t do ANYTHING except rise to the surface. Hands, head, shoulders, and butt should pop to the surface at the same time. See how far past the flags you can get while doing NOTHING. Hands should be locked. Shoulders should be tight against the ears. Back should be flat. Toes should be pointed.
KICK/FLIP SET: 450
Three times through (9 X 50 total):
2 X 50 Start with streamline pushoff, then one cycle of 2L/2R freestyle, then face-down flutter kick to the flags, then pull hands to sides and flip STRAIGHT OVER with weightless hands at your sides, push off on your back and kick flutter kick on your back to the shallow-end flags, then do dolphin kick on your back from the flags into the finish.
1 X 50 freestyle down… flip turns with weightless hands… backstroke coming back
MAIN SET: 1000
10 X 100 freestyle pull on a sendoff that gives approx. 25 seconds rest.
Breathe every 3 for first 75, then breathe as much as you want on the final 25.
Main focus is to get as far past the flags as you can before you start to swim. Use a hands-lock streamline.
Descend #5 and #9 and #10.
DOLPHIN SET: 400
12 X 25 on a sendoff that gives approx. 10 seconds rest
Push off on your back and try to take at least 5 quick dolphin kicks under water, then flutter kick into your breakout. Swim easy backstroke to the end of the length. Aim a little bit deep on the pushoff and press in at the back of your head. Angle UP with your hands when you’re ready to start the flutter kick into your breakout.
Finish with 4 X 25 FAST freestyle with fins, focusing on getting as far past the flags as you can before you start to swim.