Session 1 - 2km.
Workout: Sprint style workout, focus on technique and body position and build into the main set. Super fun workout!
Warm up 400 metres
200m
Easy pace, Freestyle
200m
Steady, Backstroke/Breastroke
Drill 400 metres
8x 50m
Steady, 25 Kick, 25 Finger Drag. 1m30
Main Set 1000 metres
6 x 100m
Moderate effort, 1m45s , holding 1m30s
2 x 100m
Moderate effort, 2m, Medly
4 x 50m
Moderate effort, 1m, Backstroke
Cool Down 200 metres
200m
Easy pace
TOTAL 2000m
Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone.