Apr 18 Workout (Group 1)

Warm up:
  • 200m easy free
  • 200m choice
Build set:
  • 4 x 50m kick w flutterboard
  • 100m drill swim
  • 4 x 50m kick (side, back, front)
  • 100m drill swim

Main set

  • 1 x 300m at css (tempo) pace + 20 s RI
  • 2 x 200m at css (tempo) pace + 15s RI
  • 3 x 100m at css (tempo) pace + 10s RI
  • 200m choice, easy
  • 6 x 50m free progressive

Warm down:

  • 200m choice
2700m total