Thursday 20 October 2011

Warm up
8 x 25m any stroke, steady pace

Build up
2 x 100m Breastroke Pull with Buoy, rest20/100m
2 x50m Freestyle Swim, rest 10/50m
1 x 100m Breastroke, 2 kicks, 1 arm stroke, rest 20/100m

Core
4 x 50m Backstroke Swim, rest 15/50m
4 x 50m Butterfly kick with fins, arms by sides, rest 20/50m
2 x 100m Backstroke

Warm down
2 x 50m Freestyle Easy
2 x 50m Back Easy

Total - 1400m