Descend Set

 WARMUP:  400

TRIATHLON SET:  100

4 X 25 freestyle with fins.  Sight at least 3 times on each 25.

WARMUP SET: 200/300/400

THIS IS A FIN SET!

Lanes 4, 5, 6:  do 8 X 50

Lanes 2 & 3:  do 6 X 50

Lane 1:  do 4 X 50

Odds:  First 25 is 2L/2R freestyle...2nd 25 is freestyle

Evens:  Anything except freestyle 

MAIN SET:  1100/1600

Lane 1 substitute 50s for the 100s.

All lanes:  100s are choice or IM

4 X 100 calm (but not slow) swimming, pick a sendoff that gives 30 seconds rest

8 X 25 flutter kick on your back with fins

Odds:  FAST

Evens:  EZ

3 X 100, take :05 off your original sendoff.  Descend time 1 to 3, and now you’re increasing the intensity just a little bit.   But...#3 should not be all out.

8 X 25 breaststroke drills

Odds:  Breaststroke with an extra kick...focus = streamline during 2nd kick

Evens:  Pulse breaststroke (normal stroke of breast followed by a dolphin kick)

2 X 100, same sendoff as last set of 100s   Descend time.  Getting more intense. 

First 100 should be faster than #3 on the last set of 100s.

8 X 25 with fins

Odds:  freestyle with dolphin kick

Evens:  4 underwater dolphins then backstroke

1 X 100 FAST!

WARMDOWN:  200