Long Course Workout

2. Triathlon Training Workout (“long course” workout)
Warm up:
- 4 x 50 m swim on 1:20
(alternate free and other stroke)
Main Set:
- 2 x 50 m drill on 1:20
- 2 x 100 m pull on 1:50
- 2 x 200 m swim on 3:40
(repeat set 3 times)
Cool down:
- 4 x 50 m kick on 1:30
(alternate strokes)
Total Distance: 2500 m