WARMUP: 400
TRIATHLON SET: 100
4 X 25 freestyle, swimming 3 abreast in your lane
MAIN SET: 2000/1500/1000
Lanes 4 & 5 swim four rounds of the following.
Lanes 2 & 3 swim three rounds.
Lane 1 swim one round.
Try to get in and out of your fins as quickly as possible, so that you can keep moving through the set.
1 X 250 drill IM with fins on approx. 30 seconds rest
Drills are: 2L/2R Fly…2L/2R Back…Pulse Breaststroke…2L/2R Free, then finish with 50 of regular Freestyle
1 X 100 IM on approx. 25 seconds rest
2 X 50 (FL/BK…BR/FR) on approx. 20 seconds rest
4 X 25 IM order on approx. 10 seconds rest
WARMDOWN: 200
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