by Bob Ouellette, NELMSC Coaches Chair

Warmup (900)

400 non-freestyle

200 streamlined kick on back with fins (flutter and/or dolphin)

4x 75 as 50 drill/25 swim

Main Set (3000) - :20 rest for all sets

500 broken as 4x {100 hard + 25 easy backstroke

1000 @ 75% effort - 6 kicks off every wall

200 easy pull with snorkel & pull buoy

6x 50 kick

500 negative split each 100 to 90% effort

20x 25 swim @ :30 - 2 breaths per length

Cooldown (600)

300 easy pull

6x 50 easy swim @ :30R

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!