October 14 Workout (Group 1)

Warm up:
  • 200m easy freestyle

Build set:  

  • 4 x 50m pull with roll
  • 4 x 50m drill up 8/3/8 swim back

Main set:

  • 3 x 100 min freestyle steady pace / 15 sec recovery
  • 5 x 200m steady pace / 30 sec recovery 

Warm down:

  • 200m back/breast or choice
  • 50m breast stroke
2150m total