WARMUP: 400
TRIATHLON SET: 100
4 X 25 freestyle
In the middle of each length, stop and go vertical for 5 seconds, then resume swimming.
MAIN SET: 2050/1450
Lanes 2, 3, 4, & 5 do the entire set.
Lane 1 does the set, but substitutes 100 yards for the segments that are listed as 400, 300, and 200 yards.
400 with fins, alternating 25 dolphin kick on your back/25 freestyle focus on extending front to back
8 X 50 on sendoff that gives approximately 25 seconds rest
300 with fins, alternating 25 flutter kick on your back/25 freestyle keeping one goggle in the water when you breathe
6 X 50 take :05 off your previous sendoff
200 pull, breathing every 2…every 3
4 X 50 take another :05 off your sendoff
100 EZ with fins – choice
3 X 50 take another :05 off your sendoff
WARMDOWN: 200
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