by Bob Ouellette, NELMSC Coaches Chair
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Warm Up (800)
300 as 50 free/25 non-free
3x 100 kick/swim by 50
8x 25 sprint @ :15R
Main Set (3000)
3x 200 descend @ :15R
600 as 150 @ 80% / 300 cruise / 150 @ 85%
4x 150 odds hard, evens easy @ :15R
600 cruise, work bilateral breathing
12x 50 odds hard, evens easy @ :15R
Cooldown (400)
400 free/back/breast/free by 100
Total: 4,200 yards