Nov 8 Workout (Group 1)

Warm up:
  • 200m super easy f/s

Build set:

  • 2 x 50m drill set
  • 4 x 50m at 80% effort
  • 2 x 50m drill set
  • 100m f/s smooth stroke
  • 2 x 50m drill set
  • 4 x 50m at 90% effort
  • 2 x 50m dril set
  • 100m f/s reduce stroke count

Main set:

  • 3/4/5 200m at 80% effort on pace time

    Warm down:

    • Group activity - flip turns

    2200m total