by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
300 swim easy
6x 50 kick, desc 1-3 & 4-6 @ :20R
Main Set (3000) all @ :20R
3x 100 fly - descend effort (option: 25 fly/25 free)
2x 200 reverse IM
4x 100 back - descend to 100%
400 IM - focus on form and turns
4x 100 breast - descend to 100%
2x 200 reverse IM
4x 100 free - descend to 100%
6x 50 free @ :45
Cooldown (400)
400 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!