by Bob Ouellette, NELMSC Coaches Chair

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

Warm Up (800)

300 as 50 free/25 non-free

3x 100 kick/swim by 50

8x 25 sprint @ :15R

Main Set (3000)

3x 200 descend @ :15R

600 as 150 @ 80% / 300 cruise / 150 @ 85%

4x 150 odds hard, evens easy @ :15R

600 cruise, work bilateral breathing

12x 50 odds hard, evens easy @ :15R

Cooldown (400)

400 free/back/breast/free by 100

Total: 4,200 yards