Nov 15 Workout (Group 1)

Warm up:
  • 200m easy f/s

    Build set:

    • 4 x 50m drill up - swim back

      Main set:
      • 3 x 50m fast 15 sec RI (f/s, pull buoy, fins)
      • 1 min break
      • 3 x 100m fast 30 sec RI (f/s, pull buoy, fins)
      • 2 min break
      • 3 x 150m fast 45 sec RI (f/s, pull buoy, fins)
      • 2 min break
      • 3 x 200m fast 60 sec RI (f/s, pull buoy, fins)

      Warm down:

      • 50m backstroke
      • 50m breaststroke

      2000m total