by Bob Ouellette, NELMSC Coaches Chair

Warmup (600)

200 swim non-freestyle

4x 50 kick, descend @ :15R

4x 50 fly/free @ :15R

Main Set (3000) all @ :10R

4x 150 @ 90% effort

600 free - target race pace + :15

12x 50 - descend by 3 (i.e. 1-3 easy, 4-6 moderate, 7-9 faster, 10-12 fastest)

600 free - hold steady pace

2x 300 as 250 hard/50 easy

Cooldown (400)

400 easy pull

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!