Nov 18 Workout (Group 1)

Warm up:

    • 200m choice non-stop swim
    • 100m kick - no board
    • 2 x 50m drills
    • 100m swim

Build set:

    • 75m: 25m easy breast, 25m moderate f/s, 25m hard breast
    • 75m: back, f/s, back
    • 75m: breast, f/s, breast
    • 75m: 25 easy f/s, 25m moderate f/s, 25m hard f/s

Main set 2/3/2:

    • 100m easy f/s
  • 4 x 100m choice hard
    • 100m easy f/s
  • 4 x 100m choice harder
    • 100m easy f/s
  • 4 x 100m choice hardest
    • 100m easy f/s
  • 4 x 100m choice all out

Warm down:

    • 100m catch-up free

1500m total