W/U 1 x 300m Fr/s – High elbows – Long strokes
Rest :30 sec’s
Swim 10 x 50m Fr/s on :50 sec’s. Fast turns.
W/Fins
Rest :30 sec’s
Kick
1 x 100m Back kick + 50 Breast kick + 100 Free kick
continuous on
N/Fins
Rest :30 sec’s
Drill 1 x 100m Bk/s as 25 LA – 25 RI – 25 Double arm - 25 Swim.
W/Fins
Rest :30 sec’s
Pull
1 x 300m Fr/s + 50m Br/s
on
Rest :30 sec’s
Swim 6 x 100m AS:-
Odds
@ I.M. on
Evens
@ Fr/s on
Swim 1 x 200m Br/s AS:- 2 Kick – 1Pull – Rest :30 sec’s
Swim 6 x 25m B/fly on :45 sec’s. Focus ‘Fast Kicks’
4 x
50m
Bk/s on
4 x
50m
Br/s on
Warm down 1 x 200m Fr/s EZ ‘correct technique’
Total
Distance
2850m WELL DONE
SWIMMERS
Warm Up 1 x 200m Bk/s EZ – correct turns
Rest :15 sec’s
Swim 3 x 25m B/fly on :40 sec’s
3 x 25m Bk/s on :40 sec’s
3 x 25m Br/s on :40 sec’s
3 x 25m Fr/s on :40 sec’s
Kick
Set 1 x
150m Breast kick
w/board on
Kick / Swim 3 x
50m Br/s as 25
kick N/Board, 25 swim on
- Rest :30 sec’s -
Kick
1 x 150m Dolphin kick
W/board on
With fins
Kick / Swim 3 x
50m B/fly as 25 kick
N/Board, 25 swim on
- Rest :30 sec’s --
Pull
Set 2 x
225m Fr/s on
75 Fr/s – 75 Bk/s – 75 Fr/s The 2nd Bk/s faster than 1st.
1 x 75m
Fr/s on
1 x 150m
Fr/s on
1 x 300m
Fr/s on
1 x 150m
Fr/s on
1 x
75m
Fr/s on
Speed Set Relays. ½ lane up other end of pool. 4 x 25m I.M. order.
Even numbers in each lane. On the go, all swimmers race each stroke once through. 1st B/fly, 2nd Bk/s, 3rd Br/s & 4th Fr/s.
Warm Down 1 x 200m EZ as 50 Back 50 Free 50 Back
50Free no RI.
Total distance 2600
m
WELL
DONE SWIMMERS
WARM UP 5 x 100m AS:- (building speed each 100)
1 – 2 Fr/s on
3 – 4 Br/s on
5 Bk/s on
Rest :30 sec’s
Kick /
Drill
1 x 200m I.M. as 25 kick – 25
swim on
W/fins
Rest :30 sec’s
Swim
3 x 200m on
W/fins 1st @ 150 Fr/s 50 B/fly (or BR pull dolphin kick)
W/fins 2nd @ 150 Fr/s 50 Bk/s
N/fins 3rd @ 150 Fr/s 50 Br/s
Rest :30 sec’s
Drill /
Swim 6
x 50m Fr/s on
W/fins 25 ‘Shark Fin Drill’ – 25 Swim – no RI 25’s
Rest :30 sec’s
Pull
1 x 400m Fr/s on
Rest :30 sec’s
Swim
2 x 150m on
100 Fr/s EZ – 50 Choice Form FAST (BK – BR or FL)
Warm down 1 x 200m Choice swum EZ to low HR
TOTAL DISTANCE SWUM 2500m WELL
DONE SWIMMERS
WARM UP 6 x 100m AS:-
1 – 2 Fr/s on
3 – 4 Br/s on
5 – 6 Bk/s on
Rest :30 sec’s
Kick /
Drill
2 x
200m I.M.
as 25 kick – 25 swim on
W/fins
Rest :30 sec’s
Swim 4
x
200m on
W/fins 1st @ 150 Fr/s 50 B/fly
W/fins 2nd @ 150 Fr/s 50 Bk/s
N/fins 3rd @ 150 Fr/s 50 Br/s
N/fins 4th @ 200 Fr/s
Rest :30 sec’s
Drill /
Swim 6
x
50m Fr/s
on
W/fins 25 ‘Shark Fin Drill’ – 25 Swim – no RI 25’s
Rest :30 sec’s
Pull 1
x
400m Fr/s
on
Rest :30 sec’s
Swim 2
x
150m on
100 Fr/s EZ – 50 Choice Form FAST
Warm down 1 x 200m Choice swum EZ to low HR
TOTAL DISTANCE SWUM 3000m WELL
DONE SWIMMERS
Warm Up
3 x 200m Fr/s on
Rest
Sprint 4 x 25m B/fly on :25sec’s @ :15 sec’s RI.
Rest
Sprint
4 x 25m
Fr/s on :21 sec’s @
Rest
Pull
1 x
400m Breast pull on
Rest
Swim
1 x 200m Bk/s on
Rest
Sprint
4 x 50m Br/s on :52 sec’s @
Rest
Warm Down 1 x
400m Bk/s
on
Total distance
2000m
WELL
DONE SWIMMERS
Warm Up 1 x 1000m Fr/s (40 laps)
on
Rest
Kick
1 x 200m Breast kick on
Rest
Pull
1 x
400m Breast pull on
Rest
Sprint
8 x 25m
Br/s on :25sec’s @
Rest
Swim
1 x 400m Bk/s on
Rest
Swim
1 x 200m
B/fly on
Rest
Warm Down 1 x 200m Choice EZ to low HR
Total distance
2600m WELL DONE
SWIMMERS
Warm Up 1 x 400m I.M. EZ.
Rest
Swim
4 x 200m Br/s on
Rest
Swim
1 x
200m
Bk/s on
Rest
Swim
1 x 300m Fr/s on
Rest
Kick
1 x 200m Breast kick on
Rest
Pull
1 x 200m Breast pull on
Rest
Warm down 1 x 300m
Bk/s on
Total distance
2400m
WELL
DONE SWIMMERS
Warm Up
4 x 200m I.M. on
Kick
4 x 50m
Breast kick on
Rest
Swim
2 x
100m B/fly
on
Rest
Sprint 1 x 50m Fr/s on :44 sec’s.
Rest
Swim
1 x 300m Bk/s on
Rest
Swim
4 x
50m B/fly
on :55 sec’s @
Rest
Warm down
PULL
1 x 400m Free pull on
Total distance 2150
m
WELL
DONE SWIMMERS
Warm Up
Pull 2 x 100m Br/s PULL @ :30 sec’s RI.
Swim
1 x
300m
Fr/s on
Rest :30 sec’s
Swim 4 x 50m Br/s on :55 sec’s @ :15 sec’s RI.
Rest
Kick 8 x 25m Fr/s on :45 sec’s @ :30 sec’s RI.
Rest
Kick 8 x 25m Br/s on :50 sec’s @ :30 sec’s RI.
Rest
Swim
1 x 300m Fr/s on
Rest
Sprint
8 x 25m
Fr//s on :22 sec’s @
Rest
Swim
1 x 400m Fr/s on
Rest
Sprint
4 x
50m Fr/s
on :44 sec’s @
Rest
Warm down 1 x 200m Bk/s EZ.
Total distance
2400m S
T R E T C H WELL DONE
SWIMMERS
WARM UP 1 x 800m as 150 Free - 50 Form continuous to 800.
Rest :30 sec’s
Swim
4 x 100m
Fr/s on
Rest
DIVE STARTS POWERFUL BREAKOUTS
Drill/Swim
8 x 50m
Choice on
Rest
Swim 1 x 100m Choice EZ to recover.
Rest :30 sec’s
Pull 8 x 25m Choice Pull on :50 sec’s. Mix strokes.
Rest
Swim 1 x 100m Choice EZ to recover.
Rest :30 sec’s
SPRINT 32 x 12.5m Choice on :40 sec’s. Mix strokes
Rest
Swim 1 x 100m Choice EZ to recover.
Rest :30 sec’s
Kick
4 x
50m
Choice kick on
Warm down 1 x 200m Choice swum EZ to low HR
TOTAL DISTANCE
SWUM 2900m
S T R E T C
H WELL DONE SWIMMERS
WARM UP
Shark Fin Drill 4 x 100mFr/s drill @ :15 sec’s RI. Holding every position to the count of six. Body & head in correct alignment..
With Fins
KickW/Fins 8 x 50m6 beat free kick with board @ :30 sec’s RI. Kick from the hip, NOT from the knee. Pointy toes, loose ankles.
Drill/Swim 4 x 50m Fr/s @ :15 sec’s RI. Correct technique.
No Fins Odds @ Breathing on your left side
Evens @ Breathing on your right side
Sprint/Pairs 8 x 12.5m Fr/s ALL OUT @:30 sec’s RI. Correct body balance, breathing and technique.
Rest
Swim 2 x 200m I.M. working your turns @ :30 sec’s RI
Drill 4 x 50m Br/s PULL @ :15 sec’s RI. Keep your ‘Elbows UP’!
Kick 4 x 50m Br/s kick @ :15 sec’s RI, AS
Odds @ Kick on front / NO board
Evens @ Kick on back / hands by side
Drill/Fins 8 x 25m Br/s underwater with dolphin kick ½ stroke arm pull. This is a SPEED DRILL. Come up to breath when you need. Don’t leave it too late. :15sec’s RI
Warm down 1 x 200m Choice swum EZ to low HR
TOTAL DISTANCE
SWUM 2800m
S T R E T C H WELL DONE SWIMMERS
THE FOLLOWING FEW WORKOUTS ARE WHAT OUR 'ELITE' SWIMMERS ARE DOING. HAVE A GO ON YOUR OWN TIMES.
Warm
Up
1 x 200m Bk/s
on
Rest
Swim
6 x 200m Fr/s on
Rest 1 - 2:00
Swim
1 x 700m Fr/s on
Rest :30 sec’s
Swim
1 x 200m Bk/s
on
Rest :30sec’s
Swim
1 x 300m Fr/s on
Rest :30sec’s
Swim
1 x 200m Bk/s
on
Rest
Swim
1 x 300m Fr/s on
Rest
Swim
1 x 200m I.M. on
Rest
Sprint
8 x 50m Fr/s on :35
sec’s @
Rest
Warm down 1 x 200m Choice to low HR.
Total distance 3900m S T R E T C H WELL DONE SWIMMERS
REHYDRATE & EAT FOOD HIGH IN PROTEIN & CARBOHYDRATES TO RECOVER
Warm up 1 x 800m I.M on 12:16.60.
Rest
Kick 1 x 200m Free on 3:53.55.
Rest
Pull 1 x 200m Fr/s on 3:03.69.
Rest
Swim 1 x 2200m Fr/s on 29:58.34. Work hard on this swim.
Rest
Swim 2 x 200m Bk/s on 3:06.42.
Rest
Warm down 1 x 200m your choice to low HR.
Total Distance 4000 m S T R E T C H WELL DONE SWIMMERS
REHYDRATE & EAT FOOD HIGH IN PROTEIN TO RECOVER
CHALLENGE WORKOUT FOR 'SOME' BEAVERS :>)
Warm Up Kick 1 x
400m Free kick on
Rest
Swim
1 x 400m Bk/s
on
Rest
Pull
1 x 800m Fr/s pull on
Rest :30 sec’s
Swim
8 x 100m Fr/s on
Rest
Sprint 8 x 50m Fr/s on :36sec’s @ :30sec’s RI.
Rest
Swim
2 x 200m Bk/s
on
Rest
Sprint
6 x 50m Fr/s on
:34sec’s @
Rest
Warm down 1 x 200m Choice to low HR.
Total distance 3700
m WELL DONE
SWIMMERS
REHYDRATE & EAT FOOD HIGH IN PROTEIN & CARBOHYDRATES TO RECOVER
DISTANCE - NOT FOR THE FAINT HEARTED BEAVER
Warm up 1 x 1700m I.M on 26:05.27.
Rest
Kick 1 x 400m Free on 7:47.10
Rest
Pull 1 x 900m Fr/s on 13:46.61
Rest
Swim 1 x 1100m Fr/s on 14:59.17. Work hard on this swim.
Rest 1:
Warm down 1 x 200m Your choice to low HR.
Total Distance 4300 m WELL DONE SWIMMERS
REHYDRATE & EAT FOOD HIGH IN PROTEIN TO RECOVER
TAPER WORKOUT 2 (you can use any FORM stroke instead of the BR/s)
Warm Up 1 x 400m Fr/s – every 4th lap Br/s. Moderate pace –
long strokes. Concentrate on technique.
Rest
Pull
Set
4 x
125m
1st Free on
2nd 25 Breast – 100 Free
on
3rd 100 Breast – 25 Free
on
4th 125
Breast on
Rest
Kick Set 4 x 25m Free on :40 sec’s (Fins assist)
4 x 25m
Breast kick on
Rest
Broken Swims
2 x [4 x
50m]
Fr/s on
Max HR 80% [148bpm]
Rest 2 mins
Main Set Swim the following sets twice through.
1 x 100m Fr/s @ 75% effort ‘Tempo Pace”. Rest :30sec’s
3 x 25m Bk/s EZ to low HR (recovery) :10 sec’s RI
Rest
1 x 75m Br/s “ALL OUT EFFORT”. Rest :30 sec’s
4 x 25m Fr/s EZ to low HR (recovery) :10 sec’s RI
Rest 1 min – Repeat entire set x 1
Warm down 1 x 300m Fr/s EZ or (50 back – 50 free) continuous to
300 and low HR.
Total
Distance 2400m
Well done – S T R E T C H WELL DONE SWIMMERS
TAPER WORKOUT
1 (you can use any FORM stroke
instead of the BR/s)
Warm Up 1 x 300m Fr/s as 50 kick – 50 drill – 50 swim repeat continuous.
Rest :30 sec’s
Pull Set 6 x 100m Fr/s @ 80% of your MHR (148bpm) @ :20 sec’s RI. Check your HR OKAY!
Rest
Main Set 4 x 100m Fr/s @ 85% effort @ :20 sec’s RI.Concentrate on technique & even pacing.
Rest 1 - 2:00 mins
1 x 150m Br/s FASTER THAN 200m Race Pace.[Technique & DPS] – Rest :30 sec’s
4 x 25m Fr/s EZ to recover @ :10 sec’s RI.
Rest
Sprint Set 4 x 25m Fr/s Max Vo2 @ 2 – 3 mins RI
4 x 25m Br/s Max Vo2 @ 2 – 3 mins RI
Rest
Kick Set 8 x 25m @ :15 sec’s RI
Odds @ Free kick
Evens @ Breast kick
Rest
Practice Dives & ‘Powerful Breakouts” – 10 mins
Warm down 1 x 200m Choice to low HR.
Total
Distance
2150m + Well done – S T R
E T C H WELL DONE SWIMMERS
BREASTSTROKE WORKOUT
Warm Up 1 x 400m Fr/s every 4th lap Br/s. Moderate pace, good technique – rest :30 sec’s
Kick Set 1 x 200m Breast kick
Rest
Drill
Set 4 x
75m (50 drill / 25 swim) On the
1 – 2 Fr/s
3 – 4 Br/s
Rest
Main Set
1 3 x
200m (100 Fr/s – 100 Br/s) on
Rest
Swim 1 x 100m Bk/s EZ to loosen (recovery) :30 sec’s rest.
Pull Set 4 x 50m Breast pull with fly kick with fins & small paddles. :15 sec’s RI.
Rest
Main Set 2 2 x 100m Breast with ‘fast turns’ & ‘streamline off wall’. On the 2 minutes.
Rest
Sprints 8 x 25m Sprint odds Fr/s, Evens Br/s. BLAST first 5 strokes. Dive starts and walk back to recover.
Rest
Warm down 1 x 200m Choice to low HR.
Total Distance
2400m Well done – S T R E T C H WELL DONE
SWIMMERS
FREESTYLE WORKOUT
Warm up 1 x 800m I.M on 12:16.60.
Rest
Kick 1 x 200m Free on 3:53.55.
Rest
Pull 1 x 200m Fr/s on 3:03.69.
Rest
Swim 1 x 2200m Fr/s on 29:58.34. Work hard on this swim.
Rest
Swim 2 x 200m Bk/s on 3:06.42.
Rest
Warm down 1 x 200m Your choice to low HR.
Total
Distance 4000 m
WELL
DONE SWIMMERS
FORM STROKES WORKOUT
Warm Up 1 x 400m Fr/s – EZ – ST (stroke count) Even Paced
Swim
4 x 100m I.M. on
Kick 3 x 200m 1st Free – 2nd Back – 3rd Breast @ :15 RI
With board
Pull 1 x 400m Fr/s – Breathe 3, 5, 3, 5, 3 per 100 (Hypoxic breathing)
Swim
8 x 50m B/fly on
8 x 50m Br/s on
8 x 50m Fr/s on
8
x 50m I.M. order on
Warm Down 1 x 600m as 100 Back – 100 Free continuous EZ to low HR
Total
distance 4000m
WELL DONE SWIMMERS
BUTTERFLY WORKOUT
WARM UP 1 x 400m Fr/s ‘SHARK FIN DRILL’
With Fins
Pull
Set
6 x 150m Odds @ Fr/s holding
even pace on
Evens @ Bk/s – descend 2 – 4 – 6
Speed Set 12 x 25m Free OR Fly on :30 or :35sec’s
All cruise 12.5m SPRINT 12.5m No
breaths from ‘flags to wall’ on all.
Kick
Set
4 x 100m Your
major kick with board on
Descend 1 – 2, 3 – 4
Main Set 4 x 250m Fr/s - @ :45 sec’s RI as
50 FAST – 50 EZ – 50 FAST – 50 EZ – 50 FAST.
Warm down 1 x 200m Choice swum EZ to low HR
TOTAL DISTANCE SWUM 3200m
WELL DONE SWIMMERS
INDIVIDUAL MEDLEY WORKOUT
Warm Up 1 x 400m Fr/s – EZ – ST (stroke count) Even Paced
Swim
4 x 100m I.M. on
Kick With board 3 x 200m 1st Free – 2nd Back – 3rd Breast @ :15 RI
Pull 1 x 400m Fr/s – Breathe 3, 5, 3, 5, 3 per 100(Hypoxic breathing)
Swim
8 x
50m B/fly
on
8 x 50m Br/s
on
8 x 50m Fr/s
on
8 x 50m I.M.
order on
Warm Down 1 x 600m as 100 Back – 100 Free continuousEZ to low HR
Total distance
4000m
WELL DONE SWIMMERS
DISTANCE WORKOUT - IF YOUR GAME
Warm UP
5 x
200
Fr/s on
Rest :30 sec’s
10 x 50m
Bk/s on
Rest :30 sec’s
Rest :30 sec’s
3 x 200m B/fly (OR your choice FORM STROKE) BROKEN – as follows:
1 x 50m rest :05 sec’s
1 x 100m rest :10 sec’s
1 x 50m rest :25 sec’s
Repeat Take extra rest between sets if required.
Swim the following set twice through:
[1 x 150m Bk/s moderate pace on 3 mins. ]
[ ]
2
x
[1 x
100m
Br/s FASTER pace on
[ ]
[1 x
50m
Fr/s SPRINT on
Warm down 1 x 200m Choice – swum EZ to low HR.
Total
distance
4100m
WELL DONE SWIMMERS
DISTANCE WORKOUT - IF YOUR GAME
Warm
Up
10 x 150m Fr/s on
10 x 50m Choice drills with Fins and Paddles @ :15 sec’s RI
Rest
Warm down 8 x 25m Choice on :45sec’s. EZ to low HR
Total distance swum 4000m
WELL DONE SWIMMERS
BREASTSTROKE WORKOUT
Warm Up 1 x 600m Fr/s swim – last 300m do a variety of stroke drills continuous. No rest between. 25 Left arm, 25 Right arm, 25 breathe on the Left side only, 25 breath on the Right side only – 50 DPS (count your strokes) – 50 DPS – take one LESS stroke than the first 50 – 50 breathe to the left for four strokes – breathe to the right for four strokes continue to end – 50 DPS + Bilateral breathing – continuous kick.
Drill 8 x 50m Breast arm pull with flutter (fr/s) kick. @ :15 sec’s RI
Pullbuoy 1 x 400m Breaststroke pull – 1 dolphin kick. Concentrate on high elbows and stretching forward – press on chest.
Rest :20 sec’s
Swim
3 x 200m
Fr/s on
Kick 1 x 200m Breast kick – no board. Rest :20 sec’s
Kick 8 x 25m Breast kick – no board. FAST @ :10 sec’s RI
Swim 3 x 150m as 25 fly, 100 breast, 25 free. No rest between strokes. Take :20 sec’s RI each 150m. More if you really need it.
Swim 2 x (4 x 25m) Continuous with :10 sec’s RI (RI = rest in between each swim.) As:-
25 fly, 25 back, 25 breast, 25 free – swim this four times through
Warm down 1 x 200m Your choice – swum EZ (easy) to low HR (heart rate.
Total
distance 3400m
WELL DONE
BACKSTROKE WORKOUT
WARM UP 1 x 200m Fr/s as 25m ¾ catchup, 25m kick, ¾ catchup, 25m kick repeat. No Fins No Paddles
Swim
6 x
50m
Bk/s on
Drill Set 6 x 25m Bk/s DRILL @ :10 sec’s RI
With Fins 1 – 2 @ Left arm only, right arm by side
3 – 4 @ Right arm only, left arm by side
5 – 6 @ 4 Left arm, 4 Right Arm 8 normal - repeat to end.
Turn Set 6 x 25m Bk/s. Starting MID POOL. Work the turn. Count your strokes from the flags -
the minute your feet hit the wall – powerful kick OFF wall – dolphin kick and streamline out past flags before you begin your swim after the turn.
Kick Set 6 x 25m back kick no board. Work your legs. Don’t kick TOO deep. With Fins Small FAST kicks.@ :20 sec’s RI
Pull Set 6 x 100m as 75m Bk/s - 25m Fr/s :30 sec’s RI each 100m. Pullbuoy - No paddles
Sprint Set 4 x [8 x 12.5m SPRINT 12.5m EZ ] as follows:
:10 sec’s RI each 25 + 1:00 rest between the sets.
1st set Bk/s
2nd set Fr/s
3rd set Bk/s
4th set Fr/s
Warm down 2 x 100m Choice stroke as 25 kick – 25 swim continue. :30 sec’s RI. SWIM EZ
TOTAL DISTANCE
SWUM 2350m
WELL DONE SWIMMERS
For anyone GAME: BUTTERFLY WORKOUT
WARM UP 10 x 100m Fr/s every 4th lap Bk/s @ :20 sec’s RI
Sprint Set 2 x [8 x 12.5m] 1st set Free, 2nd set Fly on :05 sec’s:30 sec’s rest between sets
Swim 1 x 100m Choice EZ to recover. Rest :20 sec’s
Kick Set 8 x 50m Odds Dolphin kick, Evens Breast kick @ :15 sec’s RI
Main Set 3 x [8 x 25m] Fly. Slow & smooth. The way to swim a 200m fly event. In following order:
1st set @ :10 sec’s RI [No real goal]
1 minutes REST
2nd set @ :05 sec’s RI [Try to make the intervals]
1 minutes REST
3rd set @ :10 sec’s RI [Swim at RACE PACE]
When you swim this set comfortably your ready to swim a good 200m. (Without struggling or being in horrendous pain.)
Pull Set 5 x 200m Fr/s PULL @ 70% of your MHR with :15 sec’s RI.
Warm down 1 x 200m Bk/s easy, working the turns and powering off the wall. Dolphin under water as far as possible.
TOTAL
DISTANCE SWUM 3500m
WELL DONE SWIMMERS - STRETCH AFTER YOUR
WORKOUT
BREASTSTROKE WORKOUT
WARM UP 1 x 200m Fr/s as 25m ¾ catchup, 25m kick, 25m Shark fin drill, 25m kick repeat.
Swim
6 x
50m
Fr/s on
Drill Set @ :10 sec’s RI
6 x 25m Br/s AS Push off wall – glide as long as possible – do the split stroke breast and swim Br/s to the 25m. See how far you can get on the push off and glide.
Turn Set 6 x 25m Br/s. Starting MID POOL. Work the turn. Remember two hands on the wall at the same time. Streamline as far as you can before you begin your swim after the turn.
Kick Set 6 x 25m Breast kick hands in streamline position. Small skull of the hands to breathe. Do not swim the FULL STROKE. This is a kick set. Feet turned out, kick around and fast kick in, ankles together, souls of feet turned IN – Glide, then start your next kick.
Pull Set 8 x 150m swim in the following order:
1 –
4
@ Fr/s on
5th
@ 50 breast / 100 free on
6th
@ 100 breast / 50 free on
7th
@ all breast
on
8th @ Choice of stroke
Sprint Set 5 x [8 x 12.5m SPRINT 12.5m EZ ] as follows:
:10 sec’s RI each 25 + 1:00 rest between the sets.
1st set B/fly (swim the EZ Fr/s)
2nd set Bk/s
3rd set Br/s
4th set Fr/s
5th set I.M. order (fly, back, breast, free – repeat)
Warm down 3 x 100m Choice stroke as 25 kick – 25 swim continue. :30 sec’s RI. SWIM EZ
TOTAL DISTANCE SWUM 3050m WELL DONE SWIMMERS - DON'T FORGET TO S T R E T C H