Nov 1 Workout (Group 1)

Warm up:
  • 150m easy f/s

Build set:  

  • 6 x 50m finger drills
  • 6 x 50m elbow drills
  • 2 x 50m finger drag drills
  • 2 x 50m sculling
Main set:
  • 9 x 100m on pace time (slow/medium/fast x 3)

Warm down:

  • 150m back/stroke

2000m total