Warm-Up 3 (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 (2800)
- 4 times
- 25 FL @ :35
- 50 FL/BA @ 50:00
- 75 FL/BA/BR @ 1:25
- 100 IM @ 1:45
- 100 Easy Recovery Swim @ 2:00
- 4 Times
- 100 IM @ 1:45
- 75 FL/BA/BR @ 1:25
- 50 FL/BA @ 50:00
- 25 FL @ :35
- 100 Easy Recovery Swim @ 2:00
Cool Down. 200 to 400 easy swim, HR fully recovered.
Triathletes. OK to replace strokes by FR. Maybe keep a 2nd stroke for some of the sets.
