May 16 Workout (Group 1)

Warm up:

    • 400m steady

Build set:

    • 100m kick
    • 300m pull
    • 100m kick

Main set :

  • 800m (150m at base effort / 50m at tempo) + 60s RI
  • 600m (100m at base effort / 50m at tempo) + 45s RI
  • 400m (50m at base effort / 50m at tempo) + 30s RI
  • 200m (25m at base effort / 75m at tempo)

Warm down:

    • 300m choice

3200m total