by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
400 easy - non-freestyle every 3rd length
200 pull
200 kick
4x 50 drill
Main Set (2500): 20 seconds rest between sets
10x 25 with 6 dolphin kicks off each wall @ :50
300 at 90% effort
10x 25 with only 1 breath @ :45
2x 150 at 85% effort @ :20R
10x 25 breathe every 5 strokes @ :40
3x 100 at 75% effort @:20R
10x 25 at 90% effort @ :30
6x 50 at 100% effort @ :45R
3x 100 kick @ :20R
Cooldown (500)
5x 100 easy @ :30R
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!