October 11 Workout (Group 1)

Warm up:
  • 200m easy freestyle

Build set:  

  • sink down drills

  • 6 x 50m drill up/swim back
  • 2 x 50m breath right & left alt
  • 3 x 50m every 3/5/7 strokes
 
Main set:
  • 5/6/7 x 200 min free style steady pace / 30 sec recovery 

Warm down:

  • 50m backstroke
  • 50m breast stroke
1750m/1950m/2250m total