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!