Swim Session of the Week

 


  • Warm up (600m)
    • 3x 200m as:
      • Freestyle
      • No Freestyle
      • Medley Order
      • with 30 secs rest

    Speed Set (1000m)

    • 8x 125m as:
      • 50m Fast Freestyle
      • 50m Fast No Freestyle
      • 25m Kick Choice
      • with 45 sec rest

    Main Set ( 1400m)

    • 5 x 100m Fast as: (30 sec rest)
      • 2 x 100m Freestyle
      • 2 x 100m Choice
      • 1 x 100m Recovery
      • 8 x 25m Max Effort (10 sec rest)
      • Repeat Above Set
  • Warm Down ( 400m)
    • 400m Choice
  • Total 3400m

 

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