Dec 2 Workout (Group 1)

Warm up:
  • 2 x 100m any stroke on even pace -15 sec RI
    Build set (x 2):
    • 1 x 50m hand drill
    • 1 x 50m kick drill
    • 1 x 50m sculling drill
    • 1 x 50m breast stroke
    • 1 x 50m kick drill

      Main set:

      • 5 x 200m f/s on pace - 20 sec RI
      • 1 x 50m breast
      • 1 x 50m back
      • 5 x 200m f/s on pace - 20 sec RI

      Warm down:

      • 200m breast/back combo

      3000m total