Mar 7 Workout (Group 1)

Warm up:

    • 200m pull with good body roll

Build Set

    • 6 x 50m drill on pace time
    • 200m freestyle minimize kick
    • 2 x 50m pull with paddles or fists on pace time
    • 4 x 50m kick set on pace time
    • 200m steady swim

Main set (x 2):

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

Warm down:

    • 100m backstroke

2500m total