by Coach Susan

Swim Workout Thursday, January 28, 2020

200 Choice Warm Up 

Group 1: 5 x 50 Freestyle: 25 Easy + 25 Build - 20 seconds rest

4 x 50 25 Breaststroke + 25 Freestyle - 20 seconds rest

4 x 50 25 Backstroke + 25 Freestyle - 20 seconds rest 3 x 50 25 Fly (0r Choice) + 25 Freestyle - 20 seconds rest

4 x 50 Swim Choice - 20 seconds rest

2 x 50 Kick Choice - 15 seconds rest

2 x 150 Freestyle Pull - 30 seconds rest

(1,600 yd)

Group 2: 3 x 100 Kick Choice

2 x 200 Freestyle Pull

3 x 100 25 Breaststroke + 75 Freestyle  20 seconds rest

3 x 100 Backstroke/Freestyle by 25 - 20 seconds rest 3 x 100 25 Fly (0r Choice) + 75 Freestyle - 20 seconds rest

5 x 100 Freestyle: 50 Easy + 50 Build - 20 seconds rest

3 x 100 Swim Choice - 20 seconds rest 

(2,600 yd)

Group 3: 3 x 100 Kick Choice

2 x 250 Freestyle Pull

4 x 100 25 Breaststroke + 75 Freestyle - 20 seconds rest

4 x 100 Backstroke/Freestyle by 25 - 20 seconds rest 3 x 100 25 Fly (0r Choice) + 75 Freestyle - 20 seconds rest

5 x 100 Freestyle: 50 Easy + 50 Build - 20 seconds rest

4 x 100 Swim Choice - 20 seconds rest 

(3,000 yd)

Distance before 5 minute cool down:

Group 1 1,600 yards

Group 2 2,600 yards

Group 3 3,000 yards