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 ( x 3) :
- 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