by Bob Ouellette, NELMSC Coaches Chair

Warmup (1000)

400 easy swim as 2x {100 fr, 50 bk, 50 br

300 pull

6x 50 kick with fins as 2x {dolphin, breaststroke, flutter kick}

Main Set (2700): 20 seconds rest between sets

4x 50 fly build @ :15R

3x 100 as 25 fly/75 back descend @ :20R

2x 200 back build @ :15R

3x 100 as 25 back/75 breast descend @ :20R

2x 200 breast build @ :15R

3x 100 as 25 breast/75 free descend @ :20R

2x 200 free build @ :15R

4x 100 IM at 100% effort @ :30R

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!