Spring Triathlon Swim Thurs #11
MAIN SET (1600m)
400m TIME TRIAL *Get time *If you are in the Tuesday class and have done the time trial, you have a choice to do it again or:
4 x 100m PULL 1) Normal 2) Low 3) Normal 4) With Fists
20 x 50m as: REST = 10-20 seconds
50m Single Arm (50m left, 50m right)
4 x through: 50m Fists
50m Tarzan
50m Shark
50m Sprint!!!
4 x 50m KICK Alternating 25m steady pace/ 25m hard:
REST = 15 seconds
50m Back with Arms raised to ceiling
50m Underwater as far as possible
50m Tombstone
50m Sprint Choice Kick
COOL DOWN
The last 10 minutes we will pull the lane ropes early and swim around the buoys to practice:
Buoy turns Mass starts
Sighting Drafting ~2500m