Warm-Up 2 (All warm-ups can be found here)
Pre-Set (700)
- 200 FR @ 3:00 + 50 flutter kick on your belly @ 1:00
- 150 BA @ 2:15 + 50 flutter kick on your back @ 1:00
- 100 BR @ 1:45 + 50 Breastroke kick (belly or back) @ 1:00
- 50 FL @ 1:00 @ 50 dolphin kick on your back @ 1:00
Main Set (1800)
- 25 to 200 and back Freestyle. Details:
- 25 @ :25
- 50 @ :50
- 75 @ 1:15
- 100 @ 1:40
- 125 @ 2:05
- 150 @ 2:30
- 175 @ 2:55
- 200 @ 3:20
- And all the way back. Starting from the 200 and all the way down to 25.
Cool Down. 200 to 400 easy swim.
Triathletes. Nothing to change!
