WARMUP: 400
TRIATHLON SET: 100
4 X 25 swimming 3 abreast If the Lake Placid IRONMEN are there, they have to swim in each of the lanes.
STROKE-COUNT SET: 1000 + 200
All lanes do the entire set. Lane 1 can use fins but if you use fins you have to do the entire set with fins.
4 X 25 freestyle at a brisk pace (70 to 80% effort). Count strokes per length and take your average as “N” (Normal).
12 X 25 on a sendoff that gives you approx. 10 seconds rest
These are done as 4 rounds of the following:
1 X 25 at N-2 (Normal stroke count minus 2 strokes)
1 X 25 at N-1
1 X 25 at N
6 X 50 on a sendoff that give
s you 15 to 20 seconds rest
These are done as 2 rounds of the following:
1 X 50 with each length at N-2
1 X 50 with each length at N-1
1 X 50 with each length at N
4 X 75 on a sendoff that gives you 20 to 30 seconds rest
Each 75 is swum as:
1 X 25 at N-2
1 X 25 at N-1
1 X 25 at N
200 EZ recovery your choice stroke and equipment
SPEED SET: 100 + 100
100 for time. Your choice of stroke and equipment (or no equipment).
This should be 90 to 95% effort. You can go in heats in your lane if you want. Start from a push, not from the blocks.
100 EZ recovery
PULL SET/WARMDOWN: 200/400/600
Depending on how much time you have left, do 1 X 200 or 2 X 200 or 3 X 300 pull.
#1: Breathe every 2… every 3
#2: Breathe as much as you want on odd lengths, every 5 on the even lengths
#3: By 25, breathe every 5..4..3..2..5..4..3..2
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