Jan 24 Workout (Group 1)

Warm up:
  • 400m smooth with every 4th length - non f/s

Build set:

 
  • 8 x 50m drill up/swim back on pace time

  • 3 x 50m drill up/swim back breast (arms in torpedo/breathe every breast kick)
  • 3 x 50m drill up/swim back breast (arms in torpedo/breath every second breast kick)
  • 3 x 50m drill up/swim back breast (hands by side/breath every breast kick)

Main set (breast stroke)

  • 3 x 150 f/s / breast / f/s on pace time

Warm down:

  • 200m backstroke

1900m total