Mar 26, 2022 – Green Bay Swimming and Diving – Spring 2022

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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Green Bay Swimming and Diving - Spring 2022
Week #1 X Day 1 Day 2 X Day 3 Day 4 X
Week #2 X Day 5 Day 6 Day 7 X X X
Week #3 Day 8 Day 9 Day 10 X X X X
Week #4 Day 11 X Day 12 X X X X
Week #5 X Day 13 X X X X X

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