Warm-Up 3 (all warm-ups here)
Pre-Set (900)
- 12 x 75 @ 1:15 as follows
- FR / Sculling flutter kick / FR
Main Set (1700)
- 8 x 175 @ 2:45 as follows
- FR/FL/FR/BA/FR/BR/FR switch stroke by 25
- 12 x 25 @ 1:00 – All Sprint. As follows:
- Odd Laps: Streamline flutter kick on your back
- Even Laps: Choice
Cool Down. 200 to 400 Easy Swim.
Triathletes: OK to swim the 8×175 FR.
