This swim set works on technique and core.
Warm Up: 600m
300m as: 50m Freestyle, 50m Backstroke
100m sidekick
4 x 50m as: 25m streamlined kick, 25m swim; 15secs rest between intervals (RI)
Main: 1800m
4 x 50m 25m Fast/25m Easy FS pull, 10secs RI
50m easy BS
4 x 50m steady FS, 10 secs RI
50m easy BS
4 x 100m steady FS, 15 secs RI
50m easy BS
4 x 200m steady FS, 20secs RI
50m easy BS
Warm Down: 200m
200m Easy
Total: 2600m
Comments: Feel free to use fins for warm-up, engage core, and point toes.
Legends:
FS – Front Stroke
BS – Back Stroke
RI – Rest Interval
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