Warm-Up (All warms ups located here)
Pre-Set (900)
- 12 x 75 @ 1:15 as follows:
- 4 times: 2 Freestyle and 1 IM
- No wall touch. Start, turns, and finish of each 75 without touching the walls.
Main Set (1750)
- 13 x 100 @ 1:30 FR as follows:
- 4 x 100 – 25 Sprint + 75 Swim
- 4 x 100 – 50 Sprint + 50 Swim
- 4 x 100 – 75 Sprint + 25 Swim
- 100 Sprint
- 8 x 50 @ 1:00 FR Drill, as follows:
- 25 fist swim (Close your hands and swim with fists, focus on forarm catch)
- 25 FR
- 50 FR Sprint
Cool Down. 200 to 400 Easy swim.
Triathletes. No changes.
