Triathlete Workout 4

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick

Main Workout:

Swim Free as 5 x 10 minute sets (or however many you can fit in) with 100 builds. Start each 100 slow, and build each 25, so that the 4th 25 is a full out sprint. After you finish each 100, go back to a slow, easy pace, and begin the next build.

Rest for 1 minute, do a 100 back stroke to open your shoulders back up and stretch those muscles, and then rest for another minute before your next 10 minute set.

Cool Down:

DO NOT SKIP~ super slow, super easy

50 Free

50 Choice