WARMUP: 400
TRIATHLON/BREATHING SET: 200
8 X 25 pull, breathing every 4 or every 5. Start exhaling as soon as your face returns to the water, and make the exhale last as long as your 4 or 5 strokes.
MAIN SET: 1900
1 X 400 pull, breathing every 3. RELAX into the exhale and breathing pattern.
6 X 50 on X sendoff (roughly 25 seconds rest)
1 X 300 drill IM with fins. You choose the drills.
5 X 50 on X minus :05 sendoff
1 X 200 with fins, choice
4 X 50 on X minus :10 sendoff
1 X 100 EZ with fins, choice
3 X 50 on X minus :15 sendoff (you should be getting 5 to 10 seconds rest)
LANE 1 MAIN SET: 1200
1 X 200 pull, breathing every 3. Relax into the exhale.
3 X 50 on a sendoff that gives about 30 seconds rest
1 X 200 kick with fins…IM order
3 X 50, but take :05 off your initial sendoff
1 X 100 freestyle with fins, focus on extending front to back on each stroke
3 X 50, take another :05 off your initial sendoff
1 X 100 backstroke with fins
3 X 50, take another :05 off your initial sendoff
WARMDOWN: 200
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