Sprint Series Session 3 – 2km
Workout: Great workout for both technique and speed
Warm up 400 metres
400m: Any Stroke, Easy
Drill 400m
6x50m Freestyle Catchup (15-30 sec rest)
4x25m Freestyle kick (15-30 sec rest)
Main Set 1000 metres
4x100m Freestyle, Medium effort, 1m45s (Holding <1.30s)
10x50m Freestyle, Mini-Max 1m (Holding <40s) (75% effort freestyle with minimum strokes)
4x25m Max Freestyle Sprint, 45s
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.