TriDevelopment.info

Carrots & Peas
Warm-Up
100 Free
100 – 25 Back Kick, 25 Back
100 – 25 Back Breast Kick, 25 Breast
100 – 25 Worm, 50 Single Arm Fly, 25 Worm
100 – 25 Power Kick, 25 Free

Main:
Kick – Integration
2/4 x 50 - 25 Fast Power Kick, 25 Free – Relaxed with 12 beat Kick - Fast
Power
4/6 x 25 Free with Paddles with 10 secs rest – Distance per Stroke
4/6 x 25 Fast – Fly to Red Line, Free rest of way

Core Integration And Catch
100/200 – 20 Dry Swims, 25 Free, 20 Free Stretch Cords, 25 Free

Off Stroke
100 – 25 Back Kick, 25 Back
100 – 25 Back Breast Kick, 25 Breast

Repeat till out of time or head explodes – which ever comes second

Cheers

Mellons
100 Back
100 Side Kick
100 Breast
100 Back Kick
100 Free

Main:
Kay: 25 x 100 on 1:35
Els/Robs: 22 x 100 on 1:45
Karen: 21 x 100 on 1:50

Cool-Down:
200 Easy Choice

Strawberries
100 Back
100 Side Kick
100 Breast
100 Back Kick
100 Free

Main: 3 x through
50 Back Kick
50 Back – Super Roll
50 Side Kick
50 Free
50 Breast Kick on Back
50 Breast
6 x 25 Free – Fast with 10 secs rest

Cool-Down
200 – 25 Dolphin Dives, 25 Double Arm Back, 25 Power Kick, 25 Choice

Everyone
all with 10 secs rest
2 x 50 Free – work on Super Smooth
2 x 50 Back – Touch Ceiling on Recovery
2 x 50 Drim – 25 Pause Free (Start Roll from Hips), 25 Free
2 x 50 Back Kick
2 x 50 Single Arm Fly
2 x 50 Breast Kick on Back
2 x 50 – 25 Fly, 25 Breast
2 x 50 Free – 20 Swims (on Deck), 25 Free, 20 Swim High Fives, 25 Free
2 x 50 Free – 10 meters Blast Kick, 15 easy Free
2 x 50 Free – 25 Super Fast, 25 Super Easy
2 x 50 Free – 25 Super Slow Motion, 25 Super Fast Motion
2 x 50 – 25 Fast Back, 25 Easy Free
2 x 50 – 25 Fast Breast, 25 Easy Free
2 x 50 – 20m Easy Free, 10 Fast Free (Turn), 20 Easy Free
2 x 50 Back
2 x 50 Breast
2 x 50 – 25 Fast Fly, 25 Easy Free
2 x 50 Super Fast Free with 1 Min Rest
2 x 50 Free – 20 Swims (on Deck), 50 Free
2 x 50 Free – 20 Swim High Fives, 50 Free
2 x 50 Free – 2 Beat Kick
2 x 50 Free – Breath Every 5
2 x 50 Free – Breath Every 7
2 x 50 Free – 25 Breath every stroke, 25 Breath every 3
2 x 50 Free – Super Relaxed

Happy Birthday Little Tim’s

Apples
50 x 50 on 1 min

1-10 Free
11-20 – 25 Back Kick, 25 Free
21-25 – Super Fast Free
25-30 – Free with Paddles
31-35 – Super Fast Free
36-40 – Free Pull
41-50 Choice Swim

Banana’s
100 Free
100 – 25 Pause, 25 Free
100 Back Kick
100 Breast
100 Free

3 x Through
50 Free
25 Back Kick
50 Side Free
25 Pause Free
50 Free

8 x 25 Choice on 45 secs

4 x 50 – 25 Free, 15 Secs Vertical Kick, 25 Back

100 Choice Easy

Green
100 Choice Swim
100 Choice Kick on Back
100 Choice Pull
100 Choice Drill
100 Swim
4 x 25 Excelerations – get faster within 25

10 x 100 Free with 10 secs rest – best average

3 x 200 on 4 mins – hit best average (x2) – 3 points exact, 2 points +/-1 secs, 1 point +/-2 secs, 0 points +/-3 secs, -1 points +/-4 or more secs

100 easy Cool Down

Purple
100 Choice Swim
100 Back Kick
100 Free Pull
100 – 25 Pause Free, 25 Free
3 x 50 IM

10 x 25 on 45 secs – Stroke count matches time – fast

100 Easy

400 – 25 Free, 25 No Free

100 Easy

Warm-Up - 1000
200 Free
200 Side Kick
200 25 Free Pull, 25 Back Pull
200 25 Pause Free - start roll with hip, 25 Free
200 No Free

Main: 2 x through - 2000
4 x 25 Free with Paddles on 35 secs
8 x 100 Free on 1:55 - Cruising - working on roll and Kayaking
100 Back Kick

Cool-Down: 500
100 Single Arm Fly
100 - 25 Broken Breast, 25 Breast
100 - 25 Dolphin Dives, 25 Twister
100 Back
100 Choice - No Free

Super Sprint Triathlon
300 Swim (3 x 1 min Free Stretch Cords, 1 min Swim High Fives)
5k Bike (10 x 20 Secs Start Jumps, 10 Secs Planks, 20 Secs Bench Ups, 10 Secs Super Mans)
2k Run (6 x 1 min Step Ups, 10 Secs Push-Ups)

IM Swim
2 x 30 Secs Fly Stretch Cords, 30 Secs Fly Kick
2 x 30 Secs Over Head Med. Ball Pass, 30 Secs Back Kick
2 x 30 Secs Push Ups, 30 Secs Breast Swims
2 x 30 Secs Free Stretch Cords, 30 Sec Swims

Duathlon
1k Run (3 x 30 Secs Walking Lunges, 30 secs crunches)
5k Bike (10 x 20 Secs Jump Lunges, 10 Secs Coordination Planks, 20 Secs Hold Squats, 10 Secs Bear Walk)
1k Run (3 x 30 Secs Lunges, 30 Secs Rows)

Swim-Run
400 Swim (4 x 1 min Free Stretch Cords, 1 min Swim High Fives)
3k Run (9 x 1 min Step Ups, 10 Secs Push-Ups)

Kay:
Warm-Up
100 Swim, 100 Kick, 100 Pull, 100 Drill, 100 Swim

Main:
2 x 400 on 6 min
4 x 200 on 3:05
8 x 100 on 1:35

Cool-Down
200 Choice – No Free

Krn:
Warm-Up
100 Swim, 100 Kick, 100 Pull, 100 Drill, 100 Swim

Main:
400 with Paddles on 7:30
4 x 200 on 3:45
7 x 100 on 1:55

Cool-Down
200 Choice – No Free

Pas:
Warm-Up
100 Swim, 100 Kick, 100 Swim, 100 Kick on Back, 100 Swim

Main:
400 Forearm Paddles - Free
200 Back Kick
300 Forearm Paddles – 25 Free, 25 No Free
200 Side Kick
200 Forearm Paddles – Free
200 Front Kick – No Board
100 Forearm Paddles – 25 Free, 25 No Free

Cool-Down
200 Choice – No Free

Green
200 Swim
200 Kick
200 Pull
200 Drill
200 Swim

16 x 25 with Fins – 1 Fly, 3 Free on 35 seconds - Fast
500 – 25 Breast Kick on Back, 25 Breast, 25 Pause Free, 25 Free
16 x 25 with Paddles – 1 Back, 3 Free on 35 seconds – Fast
200 Easy Choice – 25 Kick on Back, 25 Swim

Purple
100 Swim
100 Kick
100 Pull
100 Drill
100 Swim

8 x 25 – 1 Back, 3 Free on 60 seconds - Fast
300 – 25 Breast Kick on Back, 25 Breast, 25 Pause Free, 25 Free
8 x 25 with Fins – 1 Fly, 3 Free on 60 seconds – Fast
200 Easy Choice – 25 Kick on Back, 25 Swim

Green
200 Swim
200 Kick
200 Pull
200 Drill
200 Swim

16 x 25 with Fins – 1 Fly, 3 Free on 35 seconds - Fast
500 – 25 Breast Kick on Back, 25 Breast, 25 Pause Free, 25 Free
16 x 25 with Paddles – 1 Back, 3 Free on 35 seconds – Fast
200 Easy Choice – 25 Kick on Back, 25 Swim

Purple
100 Swim
100 Kick
100 Pull
100 Drill
100 Swim

8 x 25 – 1 Back, 3 Free on 60 seconds - Fast
300 – 25 Breast Kick on Back, 25 Breast, 25 Pause Free, 25 Free
8 x 25 with Fins – 1 Fly, 3 Free on 60 seconds – Fast
200 Easy Choice – 25 Kick on Back, 25 Swim