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