by Bob Ouellette, NELMSC Coaches Chair
Warmup (800)
300 swim easy
200 kick with snorkel (+ fins optional)
4x 75 as 50 swim/25 drill
Main Set (2500)
4x 400 free as 100 hard/200 pace/100 hard @ :30 rest
200 dolphin kick on back with fins - hold tight streamline
500 pull with snorkel and pull buoy - work on body alignment and head position
8x 25 fast @ :15 rest
Skill Building (300)
4x 75 free - sight 1x on 1st 25, 2x on 2nd 25, 3x on 3rd 25
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!