Nov 4 Workout (Group 1)

Warm up:

• 200m super easy f/s

Main set:

• 4 x 200m steady pace - reduce swim time
• 2 x 50m kick set
• 3 x 300m steady pace with 30 sec RI
• 400m b/s / f/s combo

Warm down:

• 200m b/s

2600m total