Warm-Up 4 (All warm-ups located here)
Pre-Set (1000)
- 6 x 50 @ 1:15 Kick work as follows:
- Underwater dolphin kick, min. 7 kicks in perfect streamline. Belly DOWN. At breakout continue with flutter kick. Same for the 2 wall pushes.
- 4 x 50 FR @ 1:00 – Keep the same underwater pattern as above, then swim.
- 6 x 50 @ 1:15 Kick work as follows:
- Same as above but belly up (Backstroke)
- 4 x 50 BA @ 1:00
- Same as above, keep the underwater kick work then swim backstroke.
Main Set (2000)
- 16 x 25 IM Order @ :30 – Effort 70 to 80%
- 8 x 50 IM Order by 25 @ 1:00 – Effort 70 to 80% (By 25 means: 50 FL/BA then 50 BR/FR, then repeat)
- 4 x 100 IM Order by 25 @ 1:30 – Effort 70 to 80%
- Notice the change in interval time for the next. Harder sets with more time to rest.
- 8 x 50 IM Order by 25 @ 1:30 – Effort 90 to 100% (By 25 means: 50 FL/BA then 50 BR/FR, then repeat)
- 16 x 25 IM Order @ 1:00 – Effort 90 to 100%
Cool Down. 200 to 400 easy swim until HR fully recovered.
Triathletes. OK to replace strokes by FR
