This is the workout for the Mid/Distance group from the fourth day of our Spring Fitness “campaign”.
Workout
5×200 SW/DR/KICK/IM/BUILD @ 3:30
10×50 Kick @ :50
10×25 @ :50 – 5 scull/5 drill
10×50 Kick @ :50
5×100 IM – 2 Base @ 1:30/ 2 Base + @ 1:25 / 1 Timed @ 1:20
Main Set:
500 Base w/ Fins @ 6:40
2×400 FREE – 1 Base @ 5:20 / 1 Base + @ 5:00 w/ 3+ UW
3×300 Base+ IM x 75 @ 5:20/ BACK/ IM x 75 @ 4:15
4×200 Free – 2 Base+ @ 2:25/ 2 Timed @ 2:15
** No Breathing in & Out of Walls & 2+ UW**
5×100 Free @ 1:10
6×50 Back @ :45
300 cool down
WORKOUT TOTAL: 6850
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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