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