It is a kicking workout today. Kicking keeps your body in the right position in the water. Although most triathletes like to save their legs for the other 2 parts of the race, it is important to use kicking to align your body. This will help to make swimming easier, trust me. This does not mean you have to have a sprint kick going all the time; rather, it means you have to practice kicking to become efficient enough to kick without having to always force it.
1x400 50 swim/50 kick
12x25's 2 kick/1 drill (freestyle); @ :40 (:30, :50)
2x300's 100 drill/ 100 kick/ 100 swim, backstroke @:30 rest
Main Set (repeat 4 times):
1x50 sprint kick (flutter); @ 1:20 (1:00, 1:45)
1x50 recovery kick (flutter); @ 1:30 (1:15, 2:00)
1x100 IM swim; @ 2:10 (2:00, 2:20)
1x100 IM kick; @ 2:50 (2:30, 3:00)
9x50's Cool Down: 1-kick, 2-drill, 3-swim; @ 1:30 (1:00, 2:00)
Total yardage: 2,950
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