by Bob Ouellette, NELMSC Coaches Chair

Warmup (600)

300 swim easy

6x 50 kick, desc 1-3 & 4-6 @ :20R

Main Set (3000) all @ :20R

3x 100 fly - descend effort (option: 25 fly/25 free)

2x 200 reverse IM

4x 100 back - descend to 100%

400 IM - focus on form and turns

4x 100 breast - descend to 100%

2x 200 reverse IM

4x 100 free - descend to 100%

6x 50 free @ :45

Cooldown (400)

400 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!