October 18 Workout (Group 1)

Warm up:
  • 200m easy freestyle

Build set:  

  • 400m pull buoys
  • 6 x 50m sidekick drills up / f/s back
  • 6 x 50m catchup drills up / f/s back

Main set:

  • 6/7/8 x 100m steady pace / 30 sec recovery
Warm down:
  • 2 x 50m back
  • 2 x 50m breast
2200m total