Warm-Up 4 (All warm-ups located here)
Pre-Set (800)
- 4 times (Descending 1 – 4)
- 100 @ 1:30 FR with Paddles
- 2 x 50 @ 1:00 FR no Paddles
Main Set (3000)
- 8 x 200 @ 3:00 as follows:
- Alternating:
- 150 FR + 50 Flutter kick belly down and arms extended
- 150 Stroke + 50 Kick belly up arms in streamline
- 8 x 100 @ 1:30 as follows:
- Alternating: 100 FR and 100 Stroke
- 8 x 50 @ 1:00 as follows:
- 25 Sprint + 25 recovery swim
Cool Down. 200 to 400 easy swim.
Triathletes. All the Main set in FR, keep the kicking.
Notes. If limited time is available reduce the Main Sets to 6 series of each (or less)
