Early Session by A.K. – final session will be a combo
Workout 3 – DISTANCE – Triathletes
400 warm-up
200 kick
100 swim build
6 x 75 as 25 drill/50 swim
6 x 50 kick descending 1-3/4-6 @ 1:15
6 x 25 scull with pull buoy @ 45s
2x broken 800m – aim for best time possible – 3-4mins rest between 800’s
#1 – 1×400 swim @ 30s rest
4×200 swim @ 3:15 desc. 1-4
#2 – 1×200 swim @ 3:15 (hold under 3:00)
1×400 swim @ 7:15 (hold 6:45-7:00)
2×100 @ 1:30 (hold 1:25)
200 cool down
TOTAL: 3400m
Workout 3 – Stroke Athletes
400 warm-up
200 kick
100 IM
4×75 as 25 drill/50 swim IMO or Fly/Free
4×50 kick descending 1-4 @ 1:15
4×25 scull with pull buoy @ 45s
Main Set – 1-2 Rounds:
4x broken 200m – aim for best time possible – 2-3mins rest between 200’s
#1 Fly or Bk – 2×50 @ 1:00
2×25 @ 30s
1×50
#2 Free or IM – 1×100 @ 1:30
2×50 @ 1:00
#3 Fly or Bk – 4×25 @ 35s
2×50 @ 1:05
#4 Free or IM – 1×25 @ 30s
1×75 @ 50s
1×100
200 cool down
TOTAL: 2300m-3100m