by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
400 non-freestyle
200 streamlined kick on back with fins (flutter and/or dolphin)
4x 75 as 50 drill/25 swim
Main Set (3000) - :20 rest for all sets
500 broken as 4x {100 hard + 25 easy backstroke
1000 @ 75% effort - 6 kicks off every wall
200 easy pull with snorkel & pull buoy
6x 50 kick
500 negative split each 100 to 90% effort
20x 25 swim @ :30 - 2 breaths per length
Cooldown (600)
300 easy pull
6x 50 easy swim @ :30R
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!