May 23 Workout (Group 1)

Warm up:

    • 500m building pace progressively

Build set (x2):

    • 4 x 50m progressively faster
    • 8 x 25m hard + 10s RI
    • 60s RI

Main set :

  • 10 x 100m at css pace + 20s RI
  • 60s RI
  • 8 x 25m kick with board + 10s RI
  • 60s RI
  • 7 x 150m alternating smooth & css pace + 20s RI

Warm down:

    • 300m choice

3850m total