Mar 7 Workout (Group 1)

Warm up:
  • 200m pull with good body roll
Build Set
  • 6 x 50m drill on pace time
  • 200m freestyle minimize kick
  • 2 x 50m pull with paddles or fists on pace time
  • 4 x 50m kick set on pace time
  • 200m steady swim
Main set (x 2)
  • 300m continuous at 70% effort with 30 sec RI
  • 200m strong pull (paddles optional) with 30 sec RI
  • 2 x 50m scull

Warm down:

  • 100m backstroke

2500m total