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