Workout 11 (3400)

Warm-up 2 (All warm-ups here)

Pre-Set (600)

• 2 Times the following:
  • 4 x 75 @ 1:10 as follows:
    • 1. Swim, 2. Flutter kick on your back, 3. Swim. 4 Dolphin kick on your back

Main Set (2400) – Fins needed

• 4 Times the following:
  • 100 @ 1:15 FR with Fins (Keep up with your arms cadence as the fins grant speed)
  • 100 @ 1:30 FR No Fins
  • 100 @ 1:15 BA with Fins (Keep up with your arms cadence as the fins grant speed)
  • 100 @ 1:30 BA No Fins
  • 100 @ 1:15 FL with Fins (Keep up with your arms cadence as the fins grant speed)
  • 100 @ 1:30 FL No Fins (Change to 2×50 @ 1:00 each if 100 is too challenging)

Cool Down. 200 to 400 Easy swim.

Triathletes: Replace other strokes for FR, maybe keep the BA. Keep the FL for higher cardiovascular gains.