May 30 Workout (Group 1)

Warm up:

    • 400m choice

Build set:

    • 3 x 200m swim free / drill
    • 4 x 100m (swim time - 1s) + 20s RI
    • 4 x 50m back
    • 4 x 150m (swim time - 1s) + 20s RI
    • 4 x 50m breast

Main set :

  • 3 x 100m IM
  • 3 x 100m (75m back / 25m free)
  • 3 x 100m (50m back / 25m free / 25m breast)
  • 3 x 100m (25m back / 25m free / 50m breast)
  • 4 x 25m fly

Warm down:

    • 200m super easy free

4400m total