Nov 15 Workout (Group 1)

Warm up:

    • 200m easy f/s

Build set:

    • 4 x 50m drill up - swim back

Main set:

    • 3 x 50m fast 15 sec RI (f/s, pull buoy, fins)
  • 1 min break
    • 3 x 100m fast 30 sec RI (f/s, pull buoy, fins)
  • 2 min break
    • 3 x 150m fast 45 sec RI (f/s, pull buoy, fins)
  • 2 min break
    • 3 x 200m fast 60 sec RI (f/s, pull buoy, fins)

Warm down:

    • 50m backstroke
    • 50m breaststroke

2000m total