Warm-Up (All warm-ups are located here)
Pre-Set (900)
- 12 x 25 @ :35 – Alternate 25 FR, 25 Sculling (Don’t know sculling? here is a nice video)
- 6 x 50 @ 1:00 – Alternate 1 FR and 1 BA
- 3 x 100 @ 1:30 – FR, BA and BR
Main Set (2100)
- 6 x 150 @ 2:15 – (100FR+50BA)
- 3 x 300 @ 4:30 – Breathing every 5 strokes
- 12 x 25 @ :45 SPRINT (stroke of your choice)
Cool Down. 200 to 400 easy swim. Heart rate all down after the last sprints.
Triathletes. No changes.
Sculling. For me, there is no better drill than sculling to be an efficient swimmer. Watch videos and master the different techniques. Ask me questions as needed, please.
