[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”1750m Increased Distance – Advanced” font_container=”tag:h1|font_size:40px|text_align:center” use_theme_fonts=”yes”][vc_row_inner][vc_column_inner width=”1/6″][/vc_column_inner][vc_column_inner width=”2/3″][vc_column_text]For this workout we are going to be increasing the distance and building stamina before slowing it back down and finishing with a gentle cool down.

This whole session will be based on front crawl. If you are able to use a snorkel, this will help improve your stroke and breathing.[/vc_column_text][vc_custom_heading text=”Required equipment for this session” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][vc_column_text][/vc_column_text][/vc_column_inner][vc_column_inner width=”1/6″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1692700634350{background-color: rgba(202,216,238,0.5) !important;*background-color: rgb(202,216,238) !important;}”][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_custom_heading text=”Warm up” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”300m Front Crawl Warmup” subheading=”200m Front Full Stroke @ 45 seconds rest
100m Front Kick only @ 35 seconds rest”][/headings][vc_custom_heading text=”Main Set” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”1250m – Front Crawl – Full Stroke – Advanced Set”]50m – Front @ 20 Seconds Rest

100m – Front @ 20 Seconds Rest

150m – Front @ 20 Seconds Rest

200m – Front @ 30 Seconds Rest

250m – Front @ 30 Seconds Rest

200m – Front @ 30 Seconds Rest

150m – Front @ 20 Seconds Rest

100m – Front @ 20 Seconds Rest

50m – Front @ 20 Seconds Rest

 

 

[/headings][vc_custom_heading text=”Cool Down” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”4 x 50m Front Crawl @ 20 seconds rest” subheading=”Ensure good stroke and head control. “][/headings][/vc_column][vc_column width=”1/6”][/vc_column][/vc_row]