Apr 21 Workout (Group 1)

Warm up:
  • 400m choice
Build set:
  • 4 x 50m free progressive
  • 4 x 50m non-free

Main set

  • 4 x 100m (css pace - 1s) + 20s RI
  • 4 x 50m non-free
  • 4 x 150m (css pace - 1s) + 20s RI
  • 100m (75m back/breast; 25m free)
  • 100m (50m back/breast; 50m free)
  • 100m (25m back/breast; 75m free)

Warm down:

  • 200m super easy free
2300m total