October 25 Workout (Group 1)

Warm up:
  • 200m easy f/s

Build set:  

  • 200m drill set

Main set:

  • 8/10 x 50m on pace time with every 4th as a sprint
  • 50 m drill set
  • 6/9 x 50m on pace time with every 3rd as a sprint
  • 50m drill set
  • 4/6 x 50m on pace time with every 2nd as a sprint
  • 50m drill set
  • 2/4 x 50m on pace time with every 4th as a sprint
  • 200m pull buoys - focus on rotation
  • 2/4 x 100m - reduce stroke count per 25m  

Warm down:

  • 200m easy choice

2800m total