October 14 Workout (Group 1)

Warm up:

    • 200m easy freestyle

Build set:

  • 4 x 50m pull with roll
  • 4 x 50m drill up 8/3/8 swim back

Main set:

    • 3 x 100 min freestyle steady pace / 15 sec recovery
    • 5 x 200m steady pace / 30 sec recovery

Warm down:

    • 200m back/breast or choice
    • 50m breast stroke

2150m total