Hard Set for Triathletes /4200Warm Up: 500 Choice 400 as 50 Drill / 50 Swim300 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+ choiceYoutube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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