Nov 18 Workout (Group 1)

Warm up:
  • 200m choice non-stop swim
  • 100m kick - no board
  • 2 x 50m drills
  • 100m swim

Build set:

  • 75m: 25m easy breast, 25m moderate f/s, 25m hard breast
  • 75m: back, f/s, back
  • 75m: breast, f/s, breast 
  • 75m: 25 easy f/s, 25m moderate f/s, 25m hard f/s 

Main set 2/3/2:

  • 100m easy f/s
  • 4 x 100m choice hard
  • 100m easy f/s
  • 4 x 100m choice harder
  • 100m easy f/s
  • 4 x 100m choice hardest
  • 100m easy f/s
  • 4 x 100m choice all out
Warm down:
  • 100m catch-up free

1500m total