Feb 3 Workout (Group 1)

Warm up:

• 4 x 100m with 5 dolphin kicks off wall

Build set (x 3):

• 3 x 50m on pace time. Emphasis on: breakout; turn; finish

Main set:

• 3 x 150m slow
• 1 x 150m fast
• 2 x 150m steady
• 1 x 150m super fast

Warm down:

• 200m breast/back combo

2100m total