Feb 7 Workout (Group 1)

Warm up:
  • 200m smooth
Build set:  
  • 200m free/back mix
  • 4 x 25m hard on 30 sec pace
  • 200m free/back mix
  • 4 x 50m fast finish
  • 200m free/back mix
  • 4 x 75m fast finish 

Main set

  • 4 x 25m side kick on 40 sec
  • 4 x 25m catch-up on 40 sec
  • 4 x 50m spear on 1:10
  • 4 x 50m free build
  • 4 x 50m free fast turns
  • 4 x 50m free fast finish

Warm down:

  • 200m smooth

2600m total