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