Warm-Up 2 (All warm-ups here)
Pre-Set (400)
- 16 x 25 @ :35 FR Alternating Swim and Catchup drill
Main Set (2650)
- 12 x 75 @ 1:20 – FR/Sculling/FR (by 25)
- 8 x 125 @ 2:15 as follows: 100 IM + 25 FR Sprint
- 100 Easy Swim
- 2 Times the following: Pick your best 2 strokes and do 2 sets (1 per stroke) of:
- 25 @ :25 Sprint
- 50 @ 1:00 Recovery Swim
- 75 @ 1:15 Sprint
- 100 @ 1:30 Recovery Swim
- 100 easy
Cool Down. 200 to 400 easy swim until Heart Rate is all the way down.
Triathletes. IM can be replaced by FR in the 125s, if you replace it, the last 25 Sprints are ALL OUT.
