May 5 Workout (Group 1)
Warm up:
- 2 x 150m drill swim
- 3 x 50m (10m fast anywhere in each 50m)
Build set:
- 3 x 100m (50m drill / 50m swim)
- 3 x 100m (25m kick / 50m swim / 25m kick)
- 3 x 100m descending
Main set (x3):
- 200m good technique
- 200m moderate to fast
- 200m fast
- 100m smooth
Warm down:
- 10 x 50m (odds: 25m kick / 25m swim) (evens: 25m swim / 25m kick)
3550m total