Session 5 – 2.1km.
Workout: Great session with a bit of everything, focus on that streamline being nice and tight off the wall streamlining as far as possible. Smash the main set and aim to hold a solid pace leaving plenty of rest on the 50s.
Warm up 300 metres
200m: Easy pace, Freestyle
100m: Easy pace, Breastroke
Drill 200ml
8x25m: easy pace, Focus on Streamline off the wall as far as you can go
Main Set 1400 metres
10x50m: Hard Effort, Freestyle (1min)
4x100m: Medium effort, Medley, (2min)
Cool Down 200 metres
200m Easy pace, any stroke
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.