Notes
This workout is geared to build endurance in preparation for speedwork. Be sure to keep your effort aerobic and maintain perfect form! The main set is a 'Broken' 1500.
WARM UP
400 Loosen
10x25 @ :05 rest, Flutter Kick wboard
6x100 @ :10 rest. 25 Free25 non-free (fly, back, breast). Descend 1-3
MAIN SET
11x150 @ :15 rest. Hold steady pace for all 11...
COOL DOWN
8x50 @ :15 rest. Catch-up Stroke. Keep strokes long and smooth