Warm Up
5x100, 50 Swim 50 Kick
300 Pull Breathe every 3/5 strokes
Main set 6x150 100 W/Bouy 50 fast WO/Bouy
6x50 Odds fast Evens recover. (:20 recovery Dive In)
4x100 Using 2 lane's Split the swimmers: swimming up Free, Swimming back Butterfly. Under the lane. Swim up Free, swim back Butterfly, Dive in repeat changing evens using IM order.
1x200 Race Pace: Swimmers line up fastest to slowest. Use all four lane lines to practice TRI training. Swimmers start every 10 seconds. I like to keep their times for them in a notebook.
Total=2600
This looks like so much fun. I wish I could come to your workouts.
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