Dec 2 Workout (Group 1)

Warm up:

• 2 x 100m any stroke on even pace -15 sec RI

Build set (x 2):

• 1 x 50m hand drill
• 1 x 50m kick drill
• 1 x 50m sculling drill
• 1 x 50m breast stroke
• 1 x 50m kick drill

Main set:

• 5 x 200m f/s on pace - 20 sec RI
• 1 x 50m breast
  • 1 x 50m back
• 5 x 200m f/s on pace - 20 sec RI

Warm down:

• 200m breast/back combo

3000m total