GoSwim Gold
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WARMUP: 400
TRIATHLON SET: 100
4 X 25 freestyle with fins. Sight at least 3 times on each 25.
WARMUP SET: 200/300/400
THIS IS A FIN SET!
Lanes 4, 5, 6: do 8 X 50
Lanes 2 & 3: do 6 X 50
Lane 1: do 4 X 50
Odds: First 25 is 2L/2R freestyle...2nd 25 is freestyle
Evens: Anything except freestyle
MAIN SET: 1100/1600
Lane 1 substitute 50s for the 100s.
All lanes: 100s are choice or IM
4 X 100 calm (but not slow) swimming, pick a sendoff that gives 30 seconds rest
8 X 25 flutter kick on your back with fins
Odds: FAST
Evens: EZ
3 X 100, take :05 off your original sendoff. Descend time 1 to 3, and now you’re increasing the intensity just a little bit. But...#3 should not be all out.
8 X 25 breaststroke drills
Odds: Breaststroke with an extra kick...focus = streamline during 2nd kick
Evens: Pulse breaststroke (normal stroke of breast followed by a dolphin kick)
2 X 100, same sendoff as last set of 100s Descend time. Getting more intense.
First 100 should be faster than #3 on the last set of 100s.
8 X 25 with fins
Odds: freestyle with dolphin kick
Evens: 4 underwater dolphins then backstroke
1 X 100 FAST!
WARMDOWN: 200
Please 