Feb 14 Workout (Group 1)

Warm up:
  • 200m free/back mix
Build set:  
  • 3 x 50m smooth
  • 3 x 100m smooth
  • 50m races free/back/breast
  • 8 x 50m kick set: 2 x side kick; back kick in torpedo; broken arrow; flutterboard; corkscrew; breast kick with board; front kick 

Main set

  • 200m smooth
  • 4 x 50m back stroke
  • 200m smooth
  • 4 x 50m breast stroke
  • 200m smooth

Warm down:

  • 100m back.breast combo

2300m total