WARMUP: 400
TRIATHLON SET: 100
4 X 25 swimming 3 abreast in each lane
TEMPO-TRAINER SET: 600
6 X 50 with TT set anywhere between 1.70 and 1.80
#1 to #3 are pulse breast with fins, breathing every 3, 2, 1 by 50
#4 to #6 are 25 drill/25 breast without fins. Drill = breast with an extra kick
6 X 50 take .05 off your TT setting
Repeat #1 to #3 with fins (Try to use a different style of fins this time.)
Repeat #4 to #6 without fins
PADDLE SET: 600
6 X 100 freestyle with pull buoy and paddles
#1 to #3 with a “large” paddle
#4 to #6 with a “smaller” paddle or fingertip paddle
Try to maintain consistent time throughout the set.
KICK SET: 600
6 X 100 freestyle with fins
#1 to #3: Use one style of fins and alternate 25 2-beat kick/25 6-beat kick/25 2-beat kick/25 6-beat kick
#4 to #6: Use Zoomers or nekked feet and alternate 2-beat/6-beat as above
LANE 1 MAIN SET: 1300
6 X 50 freestyle with fins and with TT set at comfortable cadence. Use fins.
8 X 25 Hand-Lead dolphin kick on your stomach with Tempo Trainer set at comfortable cadence. Use fins. Work on starting each kick at your STERNUM rather than at your knees.
16 X 25 freestyle pull – paddle swap
4 with Forearm Fulcrum
4 with The Bolster
4 with Freestyler paddle
4 with regular paddle
8 X 25 freestyle pull no paddles at all. Focus on EVF.
8 X 25 with fins and Tempo Trainer. 4 Back/3 Free Combo.
WARMDOWN:
8 X 25 free with fins. Try to take just 2 breaths per 25. Do 5 bobs recovery between 25s. Focus on relaxing and swimming with clean, no-bubble hand entry.
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