Monday, 30 September 2013

Swim Sets of the Week


IM Workouts

Hard Set: 3km
Easy Set: 2.1km
Warm-up
Swim ChoiceDrills Back:dolphin kick to flags, 1 armstroke kick on side, other arm etc.

200
2x100

 200
4x25

IM + Stroke
Swim 
IM Free IM Breast IM Back IM Fly



400 4x100 300 4x75 200 4x50 100 4x25



100 4x100 100 4x75 100 4x50 100 4x25

 Choice
Kick


200 8x25


200 8x25

 Swim-down
Free Count strokes & reduce the number

 100
 100

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