Warm-Up 2 (All warm-ups here)
Pre-Set (500)
- 200 FR @ 3:00 (DPS. Count your strokes, the goal is less as possible per lap. Focus on a good technique)
- 150 BA @ 2:15 DPS
- 100 BR @ 1:45 – 2 Kicks 1 Stroke
- 50 FL @ 1:00 – 2 strokes 1 breath
Main Set (1800) – Strength shorter set
- Paddles ON. 2 x 100 FR @ 1:30 (You will go faster, but muscles need the recovery, be patient)
- Paddles OFF. 400 @ 6:00 as follows:
- Alternate 100 FR and 100 BA
- Paddles ON. 2 x 100 BA @ 1:30
- Paddles OFF. 400 @ 6:00 as follows:
- Alternate 100 FR and 100 BA
- Paddles ON. 6 x 50 Choice @ 1:00
- Paddles OFF. 6 x 50 Choice @ 1:00
Cool Down. Easy 200 to 400 swim. Relax completely, stretch shoulders and pecs as needed.
Triathletes. Replace the Back sets by Freestyle if needed.
