Monday's swim session

Warm-up:

3x150m as 1) 150m swim, 2) 150m Kick, 3) 150m Build swim 20RI     450m

4-6 x75m as 25m steady, 25m medium pace, 25m sprint.      15RI     300/450m

Main-Set:


Maintain speed through each distance, the shorter the distance the greater the speed (keep in control of the stroke).

3x100m, 3x75m, 3x50m, 3x25m                                                                      750m

2x100m, 2x75m, 2x50m, 2x25m,                                                                     500m

1 x100m,1x75m, 1x50m, 1x25m ,                                                                    250m

(Rest periods are 30 between 100m’s, 15sec between 75m, 10sec between 50, 5sec between 25m.)

Cool-Down

4x50m As 1-3 Backstroke, 2-4 freestyle (drill). 

Total Distance                                                                                      2,450m/ 2600m