by Bob Ouellette, NELMSC Coaches Chair

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!

Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.

Warmup (200) 200 swim, non-freestyle

Main Set (5000)

20x 100 on :15R as 4x through:

100 fly
100 back
100 breast
100 free
100 IM

20x 50 on :10R as follows:

1-5 drill choice
6-10 free, breathe every 5th stroke
11-15 kick with snorkel, focus on good head position & body line
16-20 free, descend to 100% effort

20x 100 on 1:45 or :15R as follows:

1-5 swim with fins
6-10 swim with paddles
11-15 swim with fins and paddles
16-20 pull with snorkel

Cooldown (300) 300 easy swim