Warm-Up (All warm-ups located here)
Pre-Set (800)
- 400 FR @ 6:00 as follows:
- 50 Swim, 50 Flutter kick on belly arms straight up front, 50 Swim, 50 Flutter kick on back streamline position
- 400 IM @ 6:00 change stroke by 25
Main Set (2200)
- 4 times:
- 200 FR @ 3:00 – 2nd and last 50 sprint
- 150 BA @ 2:15 – Middle 50 sprint
- 100 BR @ 1:45 – Middle 50 sprint
- 50 FL @ 1:00 – 2nd 25 Sprint
- 50 Easy Swim @ 1:30
Cool Down. 200 to 400 easy swim until HR is completely down.
Triathletes. OK to replace strokes by FR. Practive sightseeing in the 200s.
