Feb 21 Workout (Group 1)

Warm up:
  • 200m free/back mix
Build Set
  • 3 x 50m smooth
  • 3 x 100m smooth
  • 100m races: free/back/breast
Main set
  • 5 x 50m drill set: sculling, catch-up, dog paddle, tickle the water, broken arrow
  • 4 x 50m on descending swim time
  • 4 x 50m drill set: fist, catch-up, tap your shoulder, zipper
  • 4 x 50m on descending swim time

Warm down:

  • 200m back/breast combo

1800m total