Nate’s Sprint Tri Set / Total 5200
Warm Up
5x200 as Swim, Stroke, Kick, Drill/swim, Pull no Paddles
6x200 Pull, Descend 1-3 to 80%, 4-6 to 85%
Pre Set
4x100 descend 1-4 to 85%
4x50 Descend 1-4 to 90%
4x 25 as easy/ Fast Off the Blocks
100 chill
Main Set
20x 50 on :40 (or interval that gives 10” Rest)
10x 100 on 1:30 4 smooth, 1 Fast Off Blocks (pick and interval that gives 30” rest)
Warm Down
200-400 choice
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