Warm-Up 1 (Link to all warm-ups here)
Pre-Set (500)
- 10 x 50 @ 1:00 as follows:
- 25 Swim (Your Choice) / 25 Kicking.
Main Set (2300)
- 20 x 100 @ 1:30. FR and BA routine, as follows:
- 1 to 4 – 100 FR
- 5 to 8 – 75 FR + 25 BA
- 9 to 12 – 50 FR + 50 BA
- 13 to 16 – 25 FR + 75 BA
- 17 to 20 – 100 BA
- 12 x 25 @ :45 as follows:
- Alternate FR and BA SPRINT by 25s
Cool Down. 200 to 400 easy swimming. Fully bring your heart rate down.
Triathletes. OK to replace the las 3 x 100 BA for FR. Keep the others in the broken 100s.
