by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
200 swim non-freestyle
4x 50 kick, descend @ :15R
4x 50 fly/free @ :15R
Main Set (3000) all @ :10R
4x 150 @ 90% effort
600 free - target race pace + :15
12x 50 - descend by 3 (i.e. 1-3 easy, 4-6 moderate, 7-9 faster, 10-12 fastest)
600 free - hold steady pace
2x 300 as 250 hard/50 easy
Cooldown (400)
400 easy pull
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!