by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
300 swim easy, every 3rd length non-freestyle
4x 50 pull @ :10R
8x 25 kick @ :15R
4x 75 free, breathe every 5th stroke @ :15R
Main Set (2500) all @ :15R
4x 200 descend effort
3x 200 @ 80% effort
2x 200 descend effort
1x 200 ALL OUT
500 pull with paddles, moderate
Cooldown (500)
500 easy swim - non-free every 3rd length
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!