by Bob Ouellette, NELMSC Coaches Chair

Warmup (900)

300 easy swim

6x 50 kick, descend 1-3 and 4-6 @ :20R

4x 75 as 50 drill/25 swim

Main Set (2000)

2x through - use fins and/or paddles for 2nd round

Target pace for all swims = your best 100 free

8x 25 swim @ :30

3x 50 swim @ 1:00

2x 75 swim @ 1:30

1x 100 swim @ 2:00

300 easy pull

100 kick, streamline on back

Cooldown (600)

300 easy back/breast @ 1:00R

300 easy freestyle

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!