by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
400 easy with every 4th length non-freestyle
2x 100 kick on back with fins @ 30 secs rest - odds dolphin, evens flutter kick
4x 50 drill @ 30 secs rest - odds 1 arm swim, evens fist swim
4x 25 @ :30 - build to 85%
Main Set (3000) - :20 rest for all sets
500 broken as 4x {100 hard + 25 easy backstroke
5x 200 @ :15 rest - 75% effort and 6 kicks off every wall
200 easy pull with snorkel & pull buoy
6x 50 kick @ 1:15 - alternate dolphin/flutter kick
500 negative split each 100 to 90% effort
12x 25 swim @ :30 - work on 3 breaths per length
Cooldown (300)
300 easy swim
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!