Mar 10 Workout (Group 1)

Warm up:

  • 2 x 50m smooth
  • 2 x 100m smooth

Build:

  • 6 x 50m Drill set (choose): sculling, catch-up drill, dog paddle, tickle the water, broken arrow, fist drill, tap your shoulder, zipper

Main (choose one of the following):

  • 6 x 200m at your CSS pace with 20 sec RI

Or

  • 3 x 400m at your CSS pace with 45 sec RI

Or

  • 4 x 200m at your CSS pace with 20 sec RI
  • 4 x 100m at your CSS pace with 10 sec RI

Or

  • 12 x 100m at your CSS pace with 10 sec RI

Warm down:

  • 200m back/breast combo

2000m