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