Low intensity aerobic work. Chris and Griff coaching.
Warm up
Swimmer's Choice
(600/600)
Drill Set
- 1x300 swim, every 3rd length nonfree
4x25 kick
1x200 swim, every 2nd length nonfree
4x25 kick
1x100 swim, choice of strokes
(800/1400)
Main
- 1x400 swim, moderate pace, on cruise+30 sec
3x100 nonfree, moderate pace, on cruise+30 sec
1x500 swim, moderate pace, on cruise+30 sec
2x100 nonfree, moderate pace, on cruise+30 sec
1x600 swim, moderate pace, on cruise+30 sec
1x100 nonfree, moderate pace, on cruise+30 sec
(2100/3500)
Last set
- 1x300 kick, every 3rd length swim
1x200, odds lengths kick, even lengths swim
1x100 swim
Choice of strokes
(600/4100)