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DESCRIPTION

Kick 3 x 50mts BC: Kick 3 x 50mts FC: Kick 3 x
50mts BC with 20sec rest after every 50mts
plus 60sec rest after each stroke.
Strong Effort.

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Strength | Strength

Strength

Pull 4 x 25mts BC: Pull 3 x 50mts FC and repeat
on your choice of stroke with 20sec rest after every distance. (Use hand paddles to develop greater strength).
Strong Effort

Strength
Speed | Speed

Speed

Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length).
Strong Effort.

Speed
Speed | Speed

Speed

Swim Progressively for 9min to a maximum
distance of 300mts on your choice of strokes
with as much variety as possible taking rest
intervals as and when required.
Easy / Moderate.

Speed
Speed | Speed

Speed

Swim 9 x 50mts Choice Stroke as Pyramid
Sprints with 70sec rest after every two length
swim as10mts Fast 40mts Easy: 15mts Fast 35mts
Easy: 20mts Fast 30mts Easy: 25mts Fast 25mts
Easy: 30mts Fast 20mts Easy: 25mts Fast 25mts
Easy: 20mts Fast 30mts Easy: 15mts Fast 35mts
Easy: 10mts Fast 40mts Easy.
Strong Effort.

Speed
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