May 12 Workout (Group 1)

Warm up:

    • 2 x 150m slow build

Build set:

    • 3 x 100m (50m drill / 50m swim)
    • 4 x 50m descending

Main set (x3):

  • 200m (25m fast / 150m smooth / 25m fast)
  • 200m (50m fast / 100m smooth / 50m fast)
  • 200m (75m fast / 50m smooth / 75m fast)
  • 200m fast
  • 100m smooth

Warm down:

    • 8 x 50m moderate to slow with good technique

3900m total