Warm Up | ||
---|---|---|
300m Front crawl – easy | ||
100m As 50m finger drag drill, 50m front crawl on 20s rest | ||
2x | 50m Front crawl – kick on 10s rest | |
100m As 50m fist drill, 50m front crawl on 20s rest | ||
2x | 50m Front crawl – pull on 10s rest | |
100m Front crawl – building | ||
800m | ||
Main Set | ||
2-3x | 400m Front crawl – pull and paddles on 40s rest 3x 100m front crawl – descending on 25s rest |
|
2,200m – 2,900m | ||
Main Set 2 | ||
5-8x | 50m Front crawl – HARD on 30s rest 50m choice (not front crawl) on 30s rest |
|
2,700m – 3,700m | ||
Cool Down | ||
200m Choice | ||
2,400m – 3,900m |
More Triathlon Swim Sessions