Nov 8 Workout (Group 1)

Warm up:

    • 200m super easy f/s

Build set:

    • 2 x 50m drill set
    • 4 x 50m at 80% effort
    • 2 x 50m drill set
    • 100m f/s smooth stroke
    • 2 x 50m drill set
    • 4 x 50m at 90% effort
    • 2 x 50m dril set
    • 100m f/s reduce stroke count

Main set:

    • 3/4/5 200m at 80% effort on pace time

Warm down:

    • Group activity - flip turns

2200m total