Warm-Up (All warm-ups located here)
Pre-Set (700)
- 200 FR @ 3:00 + 50 Flutter kick @ 1:00 (on belly, arms straight forward)
- 150 BA @ 2:15 + 50 Flutter kick @ 1:00 (on back, streamline position)
- 100 BR @ 1:45 + 50 BR Kick @ 1:00 (on belly, arms straight forward)
- 50 FL @ 1:00 + 50 Dolphin kick @ 1:00 (On back, streamline position)
Main Set (2500)
- 5 x 500 FR @ 7:30 – This is a set that requires a 70% effort sensation. Every 4th lap swim different stroke. Ideally, you will keep the strokes per lap and 100 interval time as similar as possible.
Cool Down. 200 easy, until fully relaxed.
Triathletes. Nothing to change. Great set to build endurance, practice sightseeing as you go through the set.
