Mar 14 Workout (Group 1)

Warm up:

    • 200m choice

Build set:

    • 4 x 50m kick set (flutter up/breast back)
    • 2 x 50m one-arm drill
    • 4 x 50m kick set (rt side/lt side/back/front)
    • 4 x 50m drill set (catch-up/fist/sculling/dog-paddle)

Main set:

  • 8 x 25m progressive + 15s RI
  • 8 x 50m tempo + 20s RI
  • 8 x 100m lactate trheshold (LT) + 22s RI (-2s RI/100m)

Warm down:

    • 200m choice

2500m total