Mar 3 Workout (Group 1)

Warm up: 
  • 2 x 50m smooth
  • 2 x 100m smooth
Build:
  •  6 x 50m Drill set (choose): sculling, catch-up drill, dog paddle, tickle the water, broken arrow, fist drill, tap your shoulder, zipper
Main (choose one of the following):
  • 6 x 200m at your CSS pace with 20 sec RI
Or
  • 3 x 400m at your CSS pace with 45 sec RI
Or
  • 4 x 200m at your CSS pace with 20 sec RI
  • 4 x 100m at your CSS pace with 10 sec RI
Or
  • 12 x 100m at your CSS pace with 10 sec RI
Warm down:
  • 200m back/breast combo
2000m