Apr 25 Workout (Group 1)

Warm up & Build set:

• 5 x 200m (swim / pull / kick / drill / swim)

Main set:

• 100m swim at base (70 - 80%) + 15s RI
• 200m swim at base + 15s RI
• 300m swim at base + 15s RI
• 400m swim at base + 15s RI
• 500m swim at base + 60s RI

Warm down:

• 300m choice

2800m total