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!