Session 7 – 1.8km.
Workout: Fun Session with a bit of everything, focus on all Strokes. Smash the Medley 100's.
Warm up 200 metres
300m: Easy pace, Any stroke
Drill 200ml
8x25m: easy pace, Backstroke Salutes
Main Set 1200 metres
8x50m Freestyle, Medium, 1 min
4x100m Backstroke, Medium, 2 min
4x100m Medly, Hard
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.