October 11 Workout (Group 1)

Warm up:

• 200m easy freestyle

Build set:

• sink down drills
• 6 x 50m drill up/swim back
• 2 x 50m breath right & left alt
• 3 x 50m every 3/5/7 strokes

Main set:

• 5/6/7 x 200 min free style steady pace / 30 sec recovery

Warm down:

• 50m backstroke
• 50m breast stroke

1750m/1950m/2250m total