Workout of the Week

3.6km Warm up (repeat 6 times) • 1 x 50m Freestyle Swim (even pace), rest 0:15 / 50m Freestyle swim at a steady pace. • 1 x 50m Backstroke Swim (even pace), rest 0:15 / 50m Backstroke swim at a steady pace. Build up • 3 x 100m Inverted Breaststroke Kick, rest 0:20 / 100m Breaststroke kick on your back. Arms loosely at your sides and knees under the water. • 1 x 200m Freestyle Swim with paddles, rest 0:20 / 200m • 6 x 50m Breaststroke, 3 kicks, 1 arm stroke with paddles, rest 0:10 / 50m Breaststroke swim completing two kicks to every stroke. Core • 2 x 400m Freestyle Pull with a pull buoy, rest 0:30 / 400m • 12 x 50m 50/50 Freestyle + Butterfly, rest 0:15 / 50m Swim alternate lengths of Freestyle and Butterfly. If you prefer, you can split longer distances by units instead of pool lengths e.g. Swim 100 Freestyle followed by 100 Butterfly. Beginners can split lengths e.g. swim 1/2 pool length Freestyle and 1/2 pool length Butterfly. • 6 x 100m Freestyle Swim, rest 0:15 / 100m Warm down • 2 x 100m Easy Any Stroke, rest 0:15 / 100m Swim your choice of stroke, at a slow, relaxed pace.