Warm-Up (All warm-ups located here)
Pre-Set (600)
- 600 @ 9:00 as follows:
- FINS ON!
- 6 Times: 50 FR, 50 Flutter Kick belly down arms straight forward. No rest, all with fins on.
Main Set (2500)
- 20 x 100 @ 1:30 as follows:
- 5 Times:
- 100 FR
- 75 FR + 25 FL
- 50 FR + 25 FL + 25 BA
- 24 FR + 25 FL + 25 BA + 25 BR
- 10 X 50 @ 1:00 Sprint, as follows:
- Alternate: 50 FR, 50 Choice
Cool Down. 200 easy swimming until Heart Rate is fully recovered.
Triathletes. OK to replace the strokes for FR. I recommend keeping a 25 Choice at least per 100 (Maybe BR as is applicable to a Tri race to rest or calm dark water anxiety)
