May 30 Workout (Group 1)

Warm up:
  • 400m choice
Build set:
  • 3 x 200m swim free / drill
  • 4 x 100m (swim time - 1s) + 20s RI
  • 4 x 50m back
  • 4 x 150m (swim time - 1s) + 20s RI
  • 4 x 50m breast

Main set :

  • 3 x 100m IM
  • 3 x 100m (75m back / 25m free)
  • 3 x 100m (50m back / 25m free / 25m breast)
  • 3 x 100m (25m back / 25m free / 50m breast)
  • 4 x 25m fly

Warm down:

  • 200m super easy free

4400m total