[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”2000m Drill – 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]This training is a mixture of stroke work and arm work. Overall session time is between 45-60 minutes. Incorporating drill catchup work for both front and backstroke and then focusing on arm work only toward the end of the main session.[/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 Choice Warmup” subheading=”300m @ 5:35″][/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=”1500m – 31 Minutes – Advanced Set” subheading=”500m Choice – 400m Free – 300m Back – 300 Pull”]2 x 75m – Choice @ 1:40
25 Kick, 25 Drill, 25 Full Swim

4 x 100m Front @ 2:15
50 Catchup Drill, 50 Full Swim

1 x 50m Choice @ 1:05
Smooth Full Swim

3 x 100m – Backstroke @ 2:15
50 L to L Drill, 50 Back

6 x 50m Pull @ 1:05
Alternate Front / Back Stroke with Pullbuoy

6 x 50m Choice @ 0.35

[/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=”200m Free @ 3:55″ subheading=”Smooth cool down to reduce heart rate gently”][/headings][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row]