Warm-Up 1 (Link to all warm-ups here)
Pre-Set (600)
- 12 x 50 @ 1:00 Kicking as follows (No Fins)
- Odd laps Dolphin kick on your back. Streamline position (arms straight up above your head, one palm on top of the other)
- Even laps Flutter kick on your back. Streamline position.
Main Set (2100)
- 12 x 25 @ :35 IM Order
- 6 x 125 @ 2:00 as follows:
- 100 FR + 25 Stroke fast (Any stroke but FR)
- 100 BA + 25 Stroke fast
- 100 BR + 25 Stroke fast
- 6 x 125 @ 2:00 as follows
- 25 Stroke fast + 100 FR
- 25 Stroke fast + 100 BA
- 25 Stroke fast + 100 BR
- 12 x 25 @ :35 IM Order
Cool Down. 200 to 400 easy swim. Bring your heart rate down completely.
Triathletes: Replace the 25 Stroke fast by FR fast. This will help to finish strong the last yards of a Tri race. Activate your legs in the 25 fast.
