Apr 11 Workout (Group 1)

Warm up:
  • 500m building pace progressively
Build set:
  • 4 x 50m (each 50m progressively faster)
  • 8 x 25m hard + 10s RI
  • 1 min recovery

Main set

  • 6 x 100m at css pace + 30s RI
  • 2 min recovery
  • 8 x 25m kick with flutterboard + 10s RI
  • 2 min recovery

Warm down:

  • 300m choice
2000m total