Warm up 300 metres
100m
Easy pace, Any Stroke.
4x 50m
Build 1-3, Take 15 secs rest in between each one.
Drill 200 metres
4x 50m
Slow, breathing every 5-7 strokes (working on breath control and lateral breathing)
Main set 400 metres
4 x 100m
Moderate effort, Take 30 secs rest in between each one.
Cool Down 100 metres
100m
Easy pace
TOTAL 1000m
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.