Warm-Up 1 (600) (Link to all Warm-Ups here)
Pre-Set (500)
- Fins ON! Your choice with or without board
- 10×50 @ :45 Kick work. Ensure you start the motion from your hips and avoid “bicycling”
- Odds: Dolphin kick
- Evens: Flutter Kick
Main Set (2400)
- 4 Times:
- 2 x 100 @ 1:30 – Every fourth 25 fly FAST
- 2 x 75 @ 1:10 – Every third 25 back FAST
- 2 x 50 @ :50 – Every second 25 breast FAST
- 2 x 25 @ :30 – Both FAST
- 200 easy @ 4:00
Cool Down (200 tp 400) Easy Swimming until heart rate is all down
Triathletes: If you are starting the training season, keep the kick Pre-Set, if you are close to races skip it. Keep the 2nd strokes through all the Main Set.
