Warm-Up 1 (All warm-ups located here)
Pre-Set (500)
- 200 FR @ 3:00
- 150 BA @ 2:15
- 100 BR @ 1:45
- 50 FL @ 1:00
Main Set (2400)
- 500 FR @ 7:30 – As follows:
- Decending by 100 (Increase speed by 100%). Don’t finish all out.
- Every 4th lap change stroke
- 2 x 250 @ 3:30 – As follows
- Descending by 100 plus 50 Sprint as: 70%, 80%, Sprint
- Every 4th Lap change stroke in the 100s only, last 50 FR
- 200 Easy Recovery Swim @ 4:00
- 2 x 250 @ 3:30 – As follows
- Descending by 100 plus 50 Sprint as: 70%, 80%, Sprint
- Every 4th Lap change stroke in the 100s only, last 50 FR
- 500 FR @ 7:30 – As follows:
- Decending by 100 (Increase speed by 100%). Don’t finish all out.
- Every 4th lap change stroke
- 200 Easy Recovery Swim @ 4:00
Cool Down. Skip (Last 200 recovery will do the job)
Triathletes. No changes, add sightseeing.
