- Warm-Up 1 (All Warm Ups are here)
- PreSet / 400
- 16 x 25 @ :45 (Breast drill work). 4 Times:
- 25 breast kick on back / 25 Breastroke
- 25 scull no kick / 25 Breastroke
- 25 underwater pullouts / 25 Breastroke
- 25 one pull 2 kick / 25 Breastroke
- 16 x 25 @ :45 (Breast drill work). 4 Times:
- Main Set / 2600
- 16 x 50’s kick IM order @ 1:00
- 4 x 200 Free @ 3:00 > Descend 1-3, meet or beat best on 4th
- 8 x 75’s Free pull (with paddles) @ 1:20
- 2 x 200 IM Rev Order @ 3:40 > 75FR/50BR/50BA/25FL
- Cool Down / 200
- Easy swim, bring your breathing and heart rate to normal
Triathletes: Replace the Fly portion of the last 2x200s with Freestyle for the Main Set. Keep BA and BR (You’ll never know when these can become handy in a Tri race)
