WARMUP: 400
TRIATHLON SET: 100
100 straight swim, alternating 2 strokes of heads-up breaststroke (to sight) and 3 strokes freestyle.
MAIN SET#1: 1000
Four rounds of the following (Lanes 1 and 2 substitute 25s for the 50s):
1 X 50
1 X 50
1 X 100 IM
1 X 50
1 X 50
Round #1: 50s are 3 strokes Fly → Freestyle on each length
Round #2: 50s are Backstroke
Round #3: 50s are Breaststroke
Round #4: 50s are Freestyle
MAIN SET #2: 500
5 X 100 Freestyle pull on sendoff that gives ~ 15 seconds rest
#1: Breathe every 4 or every 5 the whole way
#2: Breathe every 5… every 2
#3: Breathe every 3… every 2
#4: Breathe every 3… every 1
#5: Breathe as often as you want, but make it a FAST 100
MAIN SET #3: 250
10 X 25 Freestyle with fins
Try to breathe just once or twice on each 25. Take 5 to 6 bobs as recovery between 25s.
MAIN SET #4: 100
100 FAST your choice of stroke and equipment (or no equipment)
WARMDOWN: 200 EZ
Total Yardage: 2450
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