October 28 Workout (Group 1)

Warm up:

    • 400m steady f/s

Build set:

  • 100m pull + 10 sec
  • 50m kick set with flutter board
  • Repeat set 4 x

Main set:

    • 100m min stroke count
    • 50m scull drill up / f/s back
    • Repeat 5 x

Warm down:

    • 200m b/s

2000m total