Thursday 12 January 2012

Duration 30-45 mins
Distance 1400m
Pool length 25m

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