by Bob Ouellette, NELMSC Coaches Chair

Warmup (800)

300 swim easy

200 kick with snorkel (+ fins optional)

4x 75 as 50 swim/25 drill

Main Set (2500)

4x 400 free as 100 hard/200 pace/100 hard @ :30 rest

200 dolphin kick on back with fins - hold tight streamline

500 pull with snorkel and pull buoy - work on body alignment and head position

8x 25 fast @ :15 rest

Skill Building (300)

4x 75 free - sight 1x on 1st 25, 2x on 2nd 25, 3x on 3rd 25

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!