Thursday 22 December 2011

http://www.michaelphelps.net/

Duration 30-45 mins

Distance 1400m

Warm up

4 laps freestyle (even pace)
4 laps Breastroke

Build up x2

50m Backstroke Swim, rest 0:15 / 50m
50m Breaststroke Swim, rest 0:15 / 50m

Core

2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Backstroke Swim, rest0:30 / 100m
2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Breaststroke Swim, rest0:30 / 100m

Warm down (repeat 2 times)

1 x 50m Freestyle kick Easy, rest 0:15 / 50m
1 x 50m Breaststroke Easy, rest 0:15 / 50m