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