Nov 29 Workout (Group1)

Warm up:
  • 8 x 25m any stroke
Build set (repeat 5 x):
  • 1 x 25m - kick set
  • 1 x 25m f/s
  • 1 x 25m - kick set
  • 1 x 25m f/s
  • 1 x 50m kick set
    Main set (free ladder):
    • 1 x 200m free easy pace - 20 sec RI
    • 2 x 50m fast pace - 20 sec RI
    • 3 x 50m moderate pace - 15 sec RI
    • 4 x 50m easy pace - 10 sec RI
    • 5 x 50m super easy pace - 5 sec RI

    Kick set:

    • 5 x 200m generous pace time
    • 200m easy
    • 50m kick - 150m f/s
    • 100m kick - 100m f/s
    • 150m kick - 50m f/s

      Warm down: 

      • 200m easy f/s

        3200m total