Hard Set for Triathletes /4200
Warm Up:
500 Choice
400 as 50 Drill / 50 Swim
300 as 25 Fist drill/ 25 Fast / 25 ez
200 Build to Fast
100 IM
Main Set
8x100
** Odds Build as follow
** Evens All Out.
#1 as 25 Fast/75 ez on 20” rest
#3 as 50 Fast/50 ez on 25” rest
#5 as 75 Fast/ 25 ez on 30” rest
#7 all ez on 30” rest
#2,4,6,8, all out Fast on 50-60” rest
*Advance Swimmer 3x 300 Pull W/ band
*Newer Swimmer 6x 150 Pull
8x 100 as Follows
** Odds Build as follow
** Even 50 Get out speed/ 50 Tri race pace
#1 as 25 Fast/75 ez on 20” rest
#3 as 50 Fast/50 ez on 25” rest
#5 as 75 Fast/ 25 ez on 30” rest
#7 all ez on 30” rest
#2,4,6,8, as 50 get out speed/ 50 Tri race pace on 50-60” rest
Warm Down :
200+ choice
Youtube: http://www.youtube.com/@SwimSetsbythePool
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@Kyle.brill
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