by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
300 easy swim
6x 50 kick, descend 1-3 and 4-6 @ :20R
4x 75 as 50 drill/25 swim
Main Set (2000)
2x through - use fins and/or paddles for 2nd round
Target pace for all swims = your best 100 free
8x 25 swim @ :30
3x 50 swim @ 1:00
2x 75 swim @ 1:30
1x 100 swim @ 2:00
300 easy pull
100 kick, streamline on back
Cooldown (600)
300 easy back/breast @ 1:00R
300 easy freestyle
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!