Jan 20 Workout (Group 1)

Warm up:
  • 3 x 100m f/s even pace + 20 sec RI

Build set:

 
  • 6 x 50m f/s descending stroke count on pace time

Main set
  • 6 x 100m (1-3 and 4-6 progressive) + 20 sec RI
  • 9 x 50m on even pace time (slow, medium, fast)
  • 6 x 100m (1-3 and 4-6 progressive) + 20 sec RI

Warm down:

  • 3 x 50m backstroke

2400m total