Swim Session of the Week

 


  • Warm up (600m)
    • 4x 150m as:
      • 100m Freestyle
      • 50m No Freestyle

    Speed  Set (600m)

    • 6x 50m as: (x2)
      • 2 x  Fast Freestyle
      • 2 x Fast No Freestyle
      • 2 x Kick Choice
      • with 45 sec rest

    Main Set ( 1600m)

    • 8x 100 Fast as: 75 fast (30 sec rest) 25m easy
      • 2 x Freestyle
      • 2 x Choice
      • 1 x Freestyle
      • 2 x choice
      • Repeat Above Set
  • Warm Down ( 400m)
    • 400m Choice
  • Total 3200m

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