Nate’s Sprint Tri Set / Total 5200Warm 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 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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