Sprint Series Session 3 – 1.2km
Workout: Great workout for both technique and speed
Warm up 200 metres
200m: Any Stroke, Easy
Drill 200m
4x50m Freestyle Catchup (15-30 sec rest)
Main Set 600 metres
2x100m Freestyle, Medium effort, 2M (Holding <1.45s)
6x50m Freestyle, Mini-Max 1m (Holding <45s) (75% effort freestyle with minimum strokes)
4x25m Max Freestyle Sprint, 45s
Cool Down 200 metres
200m : Easy Pace, (any Stroke)
TOTAL 1200m
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.