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