October 4 Workout (Group 1)

warm up:

    • 200m easy freestyle
    • 2 sets of 2 x 50m drill up, free back
    • 2 x 50m drill up, free back
    • 100m easy

Main set:

    • 8 x 100m drill up, fast back
    • Fast up, easy back
    • 3 x 200m steady pace

Warm down:

    • 200m easy choice (back/breast stroke)

2200m total