October 4 Workout (Group 1)

warm up:
  • 200m easy freestyle
  • 2 sets of 2 x 50m drill up, free back
  • 2 x 50m drill up, free back
  • 100m easy 
Main set:
  • 8 x 100m drill up, fast back
  • Fast up, easy back
  • 3 x 200m steady pace

Warm down:

  • 200m easy choice (back/breast stroke)
2200m total