May 2 Workout (Group 1)

Warm up:

    • 2 x 150m drill swim
    • 3 x 50m (10m fast anywhere in each 50m)

Build set:

    • 10 x 100m (odds: 75m drill / 25m stroke count) (evens: 400m pace)

Main set :

  • 10 x 50m on pace time -1sec per 50m
  • 10 x 50m (magic number -1 per 50m) (magic number = stroke count / 50m + time / 50m)

Warm down:

    • 4 x 50m kick / swim

2650m total