by Bob Ouellette, NELMSC Coaches Chair

Warmup (700)

200 swim

200 pull

4x 50 drill @ 1:30

4x 25 underwater streamlines with fins (kick halfway, surface and swim halfway) @ :15R

Main Set (3000): All with :15 seconds rest

4x 100 IM

4x 50 fly work perfect underwaters

3x 200 IM

4x 50 back work perfect underwaters

3x 200 IM

4x 50 breast work perfect underwaters

2x 100 IM

4x 50 free work perfect underwaters

400 IM

Cooldown (300)

300 easy swim

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!