Nov 22 Workout (Group 1)

Warm up:
  • 200m super easy backstroke

    Build set:
    • 4 x 50m - torpedo push off with dolphin kick
    • 2 x 50m breast stroke
    • 4 x 50m - torpedo push off with flutter kick
    • 2 x 50m breast stroke
    • 2 x 50m kick set with flutter board
    • 2 x 50m hand drill

    Main set (free ladder):

    • 8 x 50m free super slow - 5 sec RI
    • 6 x 50m free slow - 10 sec RI
    • 4 x 50m free moderate slow - 15 sec RI
    • 2 x 50m free fast - 20 sec RI
    • IM Group sprints

    Warm down:

    • 200m catch-up free

    2200m total