Session 4 - 1000m
Workout: Fun session with a bit of everything, main set will get the heart rate pumping, really put the effort into this one!
Warm up 300 metres
300m : Easy pace, Any Stroke.
Drill 200m
8x 25m : Backstroke, Salutes, 15 secs rest in between each one.
Main set 400 metres
8x50m: Hard effort, Take 15 secs rest in between each one.
Cool Down 100 metres
100m: any stroke: 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.