Warm-Up 3 (All warm-ups here)
Pre-Set (900)
- 500 @ 7:30 as follows:
- 25FR / 20 Flutter Kick / 25 BR / 25 BR kick
- 4 x (4 x 25 @ :35 IM) Descending by 100s.
Main Set (2900)
- 300 @ 4:30 FR DPS 15 (Target is 15 strokes per lap)
- 2 x 300 @ 4:30 – 1 FR and 1 BA keeping a 100 pace (try to avg 1:15 per 100)
- 300 @ 4:30 FR DPS 15 (Target is 15 strokes per lap)
- 4 x 200 @ 3:00 – 1 FR, 1 BA, 1 BR, 1 FL keeping a 100 pace. (If FL is too challenging replace)
- 300 @ 4:30 FR DPS 15 (Target is 15 strokes per lap)
- 6 x 100 @ 1:30 – 1 FR, 1 BA, 1 BR, 1 FL, 1 Choice, 1 Choice.
Cool Down. Easy 200 until fully relaxed.
Triathletes. Replace strokes for FR as needed.
Notes. If 4000 is over your distance goals (or time available) just reduce the 300s DPS to 200 or 100.
