[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”3200m Let’s Mix it up! – Expert” 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_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]For this workout, we will be working on a bit of everything. All strokes, all equipment, and mixing everything up to work all muscle groups and techniques. There is something for everyone here.[/vc_column_text][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=”800m Mixed Warm Up” subheading=”200m Choice Stroke @ 20 seconds rest
4 x 50m kick @ 20 seconds rest
200m Backstroke @ 20 second rest
100m Breaststroke @ 20 second rest
2 x 50m Butterfly @ 20 second 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=”2100m – Mixed Stroke – Expert Set”]2 x 100m IM @ 30 seconds rest
Full stroke on all part

2 x 200m Pull @ 35 seconds rest
Freestyle with paddles and pullbuoy

2 x 50m Butterfly @ 30 seconds rest
If you struggle with fly, use fins to help but ensure good arm strokes at all times

2 x 200m Pull @ 35 seconds rest
Backstroke with paddles and pullbuoy

2 x 100m Kink only @ 30 seconds rest
Freestyle kick, Use fins if needed.

2 x 50m Backstroke @ 20 seconds rest
Full stroke unaided

2 x 100m IM @ 35 seconds rest
Full stroke on all parts

2 x 200m Pull @ 35 seconds rest
Freestyle with paddles and pullbuoy

2 x 50m Breaststroke @ 20 seconds rest
Max effort before cool down[/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=”2 x 100m Choice Stroke” subheading=”Reduce the heart rate and loosen up the muscles with a slow cool down swim. Take it easy, you’ve just done a hard workout!”][/headings][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row]