Apr 18 Workout (Group 1)

Warm up:
  • 200m easy free
  • 200m choice
Build set:
  • 4 x 50m kick w flutterboard (kick up free; kick back breast)
  • 100m drill swim ( 25m drill / 25m swim)
  • 4 x 50m kick / swim (side / back / front)
  • 100m drill swim (25m drill / 25m swim)

Main set

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

Warm down:

  • 200m choice easy
2700m total