October 25 Workout (Group 1)

Warm up:

    • 200m easy f/s

Build set:

  • 200m drill set

Main set:

    • 8/10 x 50m on pace time with every 4th as a sprint
    • 50 m drill set
    • 6/9 x 50m on pace time with every 3rd as a sprint
    • 50m drill set
    • 4/6 x 50m on pace time with every 2nd as a sprint
    • 50m drill set
    • 2/4 x 50m on pace time with every 4th as a sprint
    • 200m pull buoys - focus on rotation
    • 2/4 x 100m - reduce stroke count per 25m

Warm down:

    • 200m easy choice

2800m total