Jan 10 Workout (Group 1)

Warm up:

• 200m with good body roll (pull buoys opt)

Build set:

• 6 x 50m drill on pace time (fins opt)
• 200m f/s minimize kick
• 2 x 50m pull with paddles or fists on pace time
• 200m steady swim (head down)

Main set: (x 2)

• 300m continuous at 70% effort - 30 sec RI
• 200m strong pull (paddles opt) - 30 sec RI
  • 2 x 50m scull

Warm down:

• 200m backstroke

2400m total