by Bob Ouellette, NELMSC Coaches Chair

Warmup (1000)

300 swim easy, every 3rd length non-freestyle

4x 50 pull @ :10R

8x 25 kick @ :15R

4x 75 free, breathe every 5th stroke @ :15R

Main Set (2500) all @ :15R

4x 200 descend effort

3x 200 @ 80% effort

2x 200 descend effort

1x 200 ALL OUT

500 pull with paddles, moderate

Cooldown (500)

500 easy swim - non-free every 3rd length

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!