Jan 10 Workout (Group 1)

Warm up:
  • 200m with good body roll (pull buoys opt)
    Build set:
    • 6 x 50m drill on pace time (fins opt)
    • 200m f/s minimize kick
    • 2 x 50m pull with paddles or fists on pace time
    • 200m steady swim (head down)

      Main set: (x 2)

      • 300m continuous at 70% effort - 30 sec RI
      • 200m strong pull (paddles opt) - 30 sec RI
      • 2 x 50m scull

      Warm down:

      • 200m backstroke

      2400m total