Mar 17 Workout (Group1)

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