Warm-Up 1 (Link to the Warm-Ups here)
Pre-Set (400)
- 100 Swim @ 1:30
- 4×50 @ 1:00 > 50 Swim, 50 Flutter kick on your back, 50 Swim, 50 Flutter kick on your back
- 100 Swim @ 1:30
Main Set (2400)
- 4 Times
- 100 FR @ 1:30
- 100 FR @ 1:15 (Fast)
- 8 Times
- 50 FR @ 1:00
- 50 FR @ :45 (Fast)
- 16 Times
- 25 FR @ :35
- 25 FR @ :20 (Fast)
Cool Down. 200 to 400 Easy swimming. Relax and enjoy the feeling of a hard workout!!
Triathletes: Nothing to change.
