Monday, 16 December 2013

Swim Set of the Week - Straight Freestyle and Broken Choice



source: ruthkazez.com

 Workout
  3000m
2500m
 Warm-up:Choice
Swim and Drills
 
400

200
 Freestyle+Choice
Swim
F
ree
1st Choice
Free
2nd Choice
Free
3rd Choice
Free
the stroke you really hate
Kick
Free (silent underwater kick)
Choice


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

200
8x50


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

100
4x25
Swim-down
Pull Choice

200

100

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