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Swimming: Speed

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Swim 10 x 50mts Choice Stroke and two choice
drills with 20sec rest after each two length
swim. Easy / Recovery Effort.

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Speed | Speed

Speed

Swim 3 x 200mts FC with every 4th length at a
slightly faster pace to lift pulse rate with 2min
rest at the end of each distance.
Easy / Moderate Effort.

Speed
Speed | Speed

Speed

Swim 3 x (3 x 50mts) choice of stroke as 15mts
Fast 15mts Easy 15mts Fast and walk to wall to
finish: Swim 15mts Easy 15mts Fast 15mts Easy
and walk to wall to finish: Swim15mts Fast
15mts Easy 15mts Fast and walk to wall to
finish with 60sec rest after every 50mts and an
extra 60sec rest at the end of each set.
Maximum Effort.

Speed
Speed | Speed

Speed

Cool Down:- Swim 25mts Double Arm Backstroke.
Easy / Recovery Effort

Speed
Speed | Speed

Speed

Swim 12 x 25mts alternating FC & BC or BR & BC with 20sec rest after every length. (Every third length must be Moderate Effort Kick with a float).
Easy Effort

Speed
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